15 Iron-Rich Foods to Boost Your Energy Levels

Understanding Iron and Energy

Iron plays a crucial role in your health by producing haemoglobin, a protein in red blood cells that transports oxygen. Maintaining the proper iron levels is essential for a robust immune system, for that boost of energy, and it is beneficial for skin and hair, as imbalances can lead to significant health issues.

Iron deficiency will lead to anaemia, weakness, headache and dizziness.

Top Iron-Rich Foods to Keep You on Your Toes

Are you consuming sufficient iron-rich foods? Have you ever considered incorporating them into your diet or taking an iron supplement daily? Here are some iron-rich foods that you may include in your diet:

Mulberries and Olives

These fruits are packed with iron and have various health benefits, including heart health and protection against cancer and diabetes.

How to Include in Your Diet: You can make smoothies and yoghurt using Mulberries. One can use them as snacks alone or mix them with other nuts.

Include Olives in your salads, pasta ingredients or pizza topping.

It is a good choice for vegans and vegetarians.

Whole Grains

Iron-rich whole grains help control diabetes and heart disease. While quinoa is a gluten-free option, oats are excellent sources of iron. Avoid processed grains to retain vital nutrients. These are a good source for vegetarian and vegan people.

How to Include in Your Diet: Swap white rice and pasta with whole grain options such as quinoa, brown rice and whole wheat pasta to increase your fibre and nutrient intake.

Green Leafy Vegetables

Swiss chard, collard greens, beets, and spinach are iron-rich. You can enhance them with healthy fats for better nutrient absorption. These are good options for vegans and vegetarians.

How to Include in Your Diet: Make a tasty and satisfying veggie wrap with grilled green leafy vegetables. Use collard greens or large lettuce leaves as a healthy substitute for tortillas. 

Legumes

Legumes like lentils, peas, soybeans, and chickpeas provide iron, magnesium, potassium, and folate. They are filling and aid in weight management. Also, these are good bets for vegans and vegetarians.

How to Include in Your Diet: You can use a refreshing lentil salad as a quick and healthy meal.

Red Meat

It benefits the anaemic and provides essential proteins, selenium, and zinc.

How to Include in Your Diet: Create a delicious and nutritious lean beef stir-fry and raise the iron quotient.

Pumpkin Seeds

These seeds supply iron, zinc, manganese, and vitamin K. They also contribute to diabetes management.

How to Include in Your Diet: Prepare your granola using pumpkin seeds as a central component for a wholesome and customised breakfast option.

Beetroot

High in iron and vitamin C, beetroot is an excellent choice for those combating anaemia and wanting to boost their immune system.

How to Include in Your Diet: If you're game, go for beetroot pancakes. They will be a treat to your eyes, packed with essential nutrients.

Jaggery

A plant-based iron source, jaggery is a healthier alternative to processed sugar, suitable for cooking and sweetening.

How to Include in Your Diet: Prepare your favourite black, green, or herbal tea. Consider using jaggery as a healthier sweetener and name it Jaggery Spiced Tea.

Plantain (Raw Banana)

Raw bananas offer higher iron absorption and can be a healthy addition to your diet.

How to Include in Your Diet: Prepare raw banana curry for lunch with chapatis.

Animal Liver

Suppose you are trying to cope with any anaemia or iron deficiency. This is one of the best foods because it contains iron, folate, and vitamin B12. 

How to Include in Your Diet: Liver and onions are classic dishes that are a cakewalk to prepare and packed with nutrients. 

Lentils

Lentils are another food high in iron. Do you know that they are not so expensive and are rich in iron content? Please include them in your diet and boost your iron level.

How to Include in Your Diet: With this vegetarian source of iron, make a hearty and flavourful lentil soup which will be light on your stomach.

Spirulina

Spirulina is a blue-green algae known for its nutrition profile and intense flavour. When it comes to vegetarians, spirulina is a top iron-rich food. 

How to Include in Your Diet: You can make quick and healthy spirulina energy bites to snack on throughout the day. 

Pro-Tip: Spirulina has a strong, earthy flavour. So we advise you to start with small amounts and gradually increase as per your taste preferences.

Eggs

Not only are eggs one of the best iron-rich foods for kids and adults, but they also come loaded with other nutrients like protein, selenium, riboflavin, vitamin B12, and phosphorus.

How to Include in Your Diet: As you all know, Old is Gold, so for eggs, we swear by scrambled eggs and boiled eggs for a nutritious and soul-satisfying option.

Dried Fruits 

Dried fruits like raisins, apricots, and prunes are good sources of iron. 

How to Include in Your Diet: Munch them as snacks on the go and satiate your cravings without adding to your weight. Something to smile on, right?

Tofu

Tofu is a plant-based source of iron. Cooking it in a cast-iron skillet or adding iron-rich sauces can enhance iron absorption.

How to Include in Your Diet: Tofu can be an excellent egg substitute in a vegan or vegetarian breakfast. Make a classic tofu scramble without hassle and gear up for a day ahead.

Incorporating these iron-rich foods into your diet helps meet your iron requirements and promotes various aspects of your health. 

To Summarise

Iron is essential in red blood cell production, energy levels, healthy foetal development, and more. Including some of the top sources of iron regularly is essential to maintain healthy iron levels.

Some ingredients on the iron-rich foods list include liver, grass-fed beef and eggs. There are also a variety of iron-rich foods for vegetarians, including leafy greens, beans, lentils and seeds.

Always consult your healthcare advisor before making any changes in your diet.