Where is iron found? 5 iron-rich foods
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Leesduur: 9 min
Do you often feel tired or sluggish? You might not be getting enough iron. This essential mineral helps your body transport oxygen and maintain energy levels.
But where is iron found? You find it in both animal and plant foods, from red meat to legumes.
In this article, you'll discover the 5 best sources of iron-rich foods and get helpful tips on how to ensure you get enough. Which of these foods do you already eat regularly?
Iron is essential for energy and oxygen transport; deficiencies are common worldwide, especially in women and children.
Main sources of iron: (beef) liver, grass-fed beef, spinach, oatmeal and pumpkin seeds, preferably combined with vitamin C.
Deficiencies can be addressed with supplements, dietary adjustments and improved digestion, plus regular check-ups with the doctor.
Table of contents
Iron Deficiency What are the signs of an iron deficiency? The 5 best iron-rich foods 1. (Beef) Liver 2. Grass-fed beef (Organic) 3. Spinach 4. Oatmeal 5. Pumpkin seeds Main causes of iron deficiency Step- by-step plan to supplement iron deficiency Step 1 - Quickly supplement iron with a course of treatment Step 2 - Analyse your diet and make adjustments Step 3 - Work on the health of your digestive system Step 4 - Have regular tests done by your GP. Use of iron tablets
The iron deficiency
Iron deficiency is a health problem that affects millions of people worldwide , and unfortunately, the Netherlands is no exception. Approximately 1.2 billion people worldwide suffer from iron deficiency, and women of childbearing age and young children are particularly at risk. (1)
In Europe , where we might not immediately think of deficiencies, as many as 1 in 5 young women appear to have an iron deficiency. (2)
In the Netherlands , there are no specific figures for adults, but it is known that 1 in 10 toddlers and 1 in 50 teenagers suffer from iron deficiency. It is also estimated that 1 in 6 to 10 pregnant women suffer from it. (3)
This makes it clear: iron deficiency does not only occur in developing countries, but also affects our health in Europe.
What do you notice about an iron deficiency?
A deficiency is often difficult to diagnose, because the symptoms are quite general and often only appear after a longer period of time:
These are the most common symptoms of a deficiency:
- Fatigue
- Pale skin
- Quickly out of breath
- Headache
- Anemia
- Suffering from restless legs, an urge to move them (2) (4)
It is therefore essential to address a deficiency promptly. Not only to prevent unpleasant symptoms, but also to avoid long-term consequences such as anemia.
Fortunately, iron deficiency can often be remedied, both by eating iron-rich food and by using supplements.
The 5 Best Iron-Rich Foods
Are you getting enough iron? The best way to prevent iron deficiency is to eat iron-rich foods daily.
To make it easy for you, I've looked into the richest foods and what percentage of your recommended daily amount you get through a realistic serving.
These are the 5 best and easiest sources of iron in your diet (5):
1. (Beef) Liver
- Women aged 14 years to menopause - 51% of the RDA per 100 gram serving
- Men aged 9 years and older and postmenopausal women - 74% of the RDA per 100 gram serving
Okay, you might like it, but liver, especially beef liver, is one of the richest sources of iron. A 100-gram serving of beef liver can contain as much as 8 mg of iron, which is more than half the recommended daily intake for adults.
In addition to heme iron, liver also contains a good amount of vitamin A and B12, which are important for your health.
Tip : Combine liver with citrus fruits or bell peppers to improve iron absorption thanks to the vitamin C in these products.
2. Grass-fed beef (Organic)
- Women aged 14 years up to menopause - 17% of the RDA per 100 gram serving
- Men aged 9 years and over and postmenopausal women - 25% of the RDA per 100 gram serving
Grass-fed beef often contains higher-quality heme iron than grass-fed animals. This is because the grass they eat is rich in nutrients that promote iron absorption. This makes it an effective way to increase your iron intake.
Did you know that you need less heme iron than non-heme iron found in plant foods? This is because your body uses heme iron much more efficiently. That's why grass-fed beef is number 2, while spinach (#3) contains more iron per serving!
3. Spinach
- Women aged 14 years up to menopause - 25% of the RDA per 200 gram serving
- Men aged 9 years and older and postmenopausal women - 36% of the RDA per 200 gram serving
Spinach is an excellent source of non-heme iron , a type of iron found in plant foods. It also contains many vitamins and minerals.
Although iron absorption from plant sources is lower than from animal sources, the high vitamin C content in spinach makes absorption more efficient.
Tip : To benefit from the high iron and vitamin C content, it's best to eat spinach raw. Vitamin C is largely lost when you heat spinach. A spinach smoothie is the ideal way to easily consume a large amount of raw spinach. My favorite? Spinach smoothie with mango (vitamin C), a splash of oat milk, and chia seeds. Add half an avocado for extra creaminess.
4. Oatmeal
- Women aged 14 years to menopause - 19% of the RDA per 75 gram serving
- Men aged 9 years and older and postmenopausal women - 27% of the RDA per 75 gram serving
Oatmeal is a good source of non-heme iron and, in addition to iron, also contains plenty of fiber, which is good for your digestion. It's also a versatile and filling source of energy, ideal for a nutritious breakfast.
Tip : You can improve iron absorption from oatmeal by combining it with a source of vitamin C, such as fruit or a glass of orange juice.
5. Pumpkin seeds
- Women aged 14 years up to menopause - 13% of the RDA per 25 gram serving
- Men aged 9 years and older and postmenopausal women - 18% of the RDA per 25 gram serving
Pumpkin seeds are true iron bombs. Just 25 grams of pumpkin seeds (about 2 tablespoons) contain 2-3 mg of iron. They're not only rich in iron but also in other essential minerals like zinc, magnesium, and manganese.
Tip : Add pumpkin seeds to your cereal, yogurt, salads, or eat them as a snack for an easy iron boost.
Main causes of iron deficiency
The main causes of iron deficiency are:
- Inadequate Iron Intake - A diet low in iron-rich foods, especially in vegetarians and vegans, can lead to deficiency.
- Reduced absorption - Conditions such as celiac disease or inflammatory bowel disease can hinder the absorption of iron in the gastrointestinal tract.
- Increased iron loss - Blood loss, such as with heavy periods, is a common cause of iron deficiency.
- Increased iron requirement - Certain phases of life, such as pregnancy, growth in children or intensive sports, require more iron than normal.
Step-by-step plan to supplement iron deficiency
If you suspect you have an iron deficiency, it's always a good idea to have it checked out by a doctor. A blood test can confirm whether your iron levels are low and determine the best approach for you.
Iron supplementation can be done in a variety of ways, but it's important to understand why it's necessary and how best to do it.
Once your iron deficiency has been confirmed, you can take the next steps to replenish your iron and restore your energy.
Step 1 – Replenish iron quickly with a course of treatment
A 3-month course of iron supplements is an effective way to quickly replenish your iron levels while simultaneously adjusting your diet.
Iron tablets are not meant to be taken for life, but a temporary course of treatment is an important first step, as the body needs time to absorb sufficient iron from food.
Consult your doctor for the correct dosage, and expect the treatment to quickly relieve you of symptoms such as fatigue.
Practical tip : Take your iron supplements with vitamin C (for example a glass of orange juice) to improve absorption.
Step 2 – Analyze your diet and make adjustments
Calculate how much iron you currently consume and add more iron-rich foods, such as meat, legumes, pumpkin seeds, and green leafy vegetables.
Are you vegan or vegetarian? Then you need 1.8 to 2.0 times more iron from food, because non-heme iron from plant sources is less well absorbed than heme iron from animal sources.
Practical tip : Avoid coffee and tea during or immediately after your meal, as these beverages can reduce iron absorption by up to 39% (coffee) and 64% (tea). (6) Instead, opt for water or herbal tea to support absorption. Also, wait at least an hour after eating before drinking your next cup of coffee or (black) tea.
Step 3 - Work on your digestive health
Good digestion is essential for iron absorption. If your digestion isn't functioning properly, iron is absorbed less efficiently. By (temporarily) quitting alcohol, eating healthier, and sleeping better, you not only support your overall health but also iron absorption.
Did you know that antacids can significantly reduce iron absorption? This is because stomach acid helps iron to be absorbed more effectively, and antacids disrupt this process. (7)
It's therefore wise not to use these medications long-term unless absolutely necessary. If you have any doubts, always discuss them with your doctor to see if there are any alternatives or solutions.
Step 4 – Get tested regularly by your GP.
Finally, have your doctor test your iron levels regularly, especially if you're at risk for iron deficiency. Blood tests can help monitor your iron levels.
Based on the results, your doctor can advise you on further adjustments to your diet and supplementation of your iron deficiency.
By regularly checking your iron status, you can make timely adjustments and prevent the deficiency from worsening.
Use of iron tablets
When choosing iron tablets it is important to consider a number of factors:
You can recognize the best iron tablets as follows:
- Contains organically bound iron - Choose iron bisglycinate, the most absorbable form
- Sufficient iron per dose - Minimum 11 mg and maximum 45 mg iron per dose
- Extra vitamin C - Vitamin C (preferably from natural sources) increases the absorption of iron
- Free from artificial additives - Choose a supplement with only natural ingredients (clean-label)
- Capsules instead of tablets - Capsules are easier to take than tablets
Our product, Iron Premium from Natuurlijk Presteren, contains easily absorbable iron and is supported by extra vitamin C for optimal absorption.
It's a good choice for those who want to quickly and effectively supplement an iron deficiency. Check it out here: Iron Premium.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Pasricha, S., Tye-Din, J., Muckenthaler, MU, & Swinkels, DW (2020). Iron deficiency. The Lancet, 397(10270), 233–248. https://doi.org/10.1016/s0140-6736(20)32594-0
- Functional foods: Nano-iron for food additives. (n.d.) RIVM. https://www.rivm.nl/nanotechnologie/voedsel/functional-foods-nano-ijzer-voor-toevoeging-aan-levenmiddelen
- Better control of iron deficiency thanks to new insights. (n.d.) Radboud University Medical Center. https://www.radboudumc.nl/nieuws/2020/meer-grip-op-ijzertekort-door-nieuwe-inzichten
- Nutrition Center. (n.d.). Iron in food. https://www.voedingscentrum.nl/encyclopedie/ijzer.aspx#blokwat-zijn-de-volgen-van-een-tekort-aan-ijzer
- Netherlands Food Composition Database (NEVO) | RIVM. (n.d.). https://nevo-online.rivm.nl/
- Morck, T., Lynch, S., & Cook, J. (1983). Inhibition of food iron absorption by coffee. American Journal Of Clinical Nutrition, 37(3), 416–420. https://doi.org/10.1093/ajcn/37.3.416
- Hamano, H., Niimura, T., Horinouchi, Y., Zamami, Y., Takechi, K., Goda, M., Imanishi, M., Chuma, M., Izawa-Ishizawa, Y., Miyamoto, L., Fukushima, K., Fujino, H., Tsuchiya, K., Ishizawa, K., Tamaki, T., & Ikeda, Y. (2019). Proton pump inhibitors block iron absorption through direct regulation of hepcidin via the aryl hydrocarbon receptor-mediated pathway. Toxicology Letters, 318, 86–91. https://doi.org/10.1016/j.toxlet.2019.10.016
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