Foods high in Iron
Carries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.
About Iron
Iron is the metal at the centre of haemoglobin, the molecule that carries oxygen from the lungs to every tissue. It's also part of myoglobin in muscle and many enzymes for energy production. Without enough iron, the body can't make red blood cells effectively, leading to fatigue, breathlessness, and reduced exercise tolerance.
Iron in food comes in two forms. Heme iron from meat, poultry, and fish absorbs at around 25%. Non-heme iron from plants (lentils, fortified cereals, tofu, dark greens) absorbs at 5-10%. Vitamin C eaten in the same meal can roughly double non-heme absorption; tea, coffee, and high-calcium foods reduce it.
Iron-deficiency anaemia is the world's most common nutrient deficiency. Pre-menopausal women, pregnant women, and vegetarians/vegans are at higher risk and may need supplementation under medical advice. Over-supplementation is harmful, get a blood test before taking high-dose iron pills.
Top food sources of Iron
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Common questions about Iron
- How much iron do I need per day?
- UK adult RI: 14 mg/day. Pre-menopausal women need more than men because of menstrual losses; pregnancy raises requirements further.
- What foods are highest in iron?
- Liver (especially beef and chicken liver) is by far the densest source. Red meat, poultry, fish, lentils, fortified cereals, tofu, and dark leafy greens also contribute.
- Why is iron from meat better absorbed than iron from plants?
- Meat contains heme iron, which absorbs at about 25%. Plants contain non-heme iron, which absorbs at 5-10%. Pairing plant iron with vitamin C in the same meal can roughly double absorption.
- Should I take iron supplements?
- Only if a blood test shows deficiency. Iron supplements can cause GI upset, and excess iron is harmful. Pre-menopausal women, pregnant women, and vegetarians are at higher risk and should be screened before supplementing.