Feeling tired for no reason? It might not just be everyday fatigue, but maybe a sign that your body is craving more iron! This essential nutrient plays a key role in oxygen transport and keeping your energy levels up. But where can you find it, and how can you absorb it properly?
Discover simple tips, iron-rich foods, and even a delicious recipe to help you boost your energy every day!
Heme iron (better absorption)
Aliments | Portion | Fer (mg) |
Liver (pork, chicken, beef) | 75g | 4.6 to 13.4 |
Oysters, mussels | 75g | 5.0 to 6.3 |
Lamb, beef | 75g | 1.5 to 2.4 |
Clams | 75g | 2.1 |
Canned sardines | 75g | 2.0 |
Tuna, herring, trout, mackerel | 75g | 1.2 |
Chicken, pork | 75g | 0.9 |
Salmon, turkey | 75g | 0.5 |
Non-heme iron (lower absorption)
Aliments | Portion | Fer (mg) |
Cooked soybeans | ¾ cup | 6.5 |
Beans, lentils | ¾ cup | 3.3 to 4.9 |
Roasted pumpkin seeds | ¼ cup | 4.7 |
Cooked spinach | ½ cup | 3.4 |
Firm or extra-firm tofu | 150g | 2.4 |
Tahini | 2 Tbsp | 2.3 |
Chickpeas | ¾ cup | 2.2 |
Cooked Swiss chard leaves | ½ cup | 1.5 to 2.1 |
Potatoes with skin | 1 medium | 1.9 |
Bagel | ½ bagel | 1.9 |
Quinoa | ½ cup | 1.5 |
Eggs | 2 | 1.4 |
Almonds, walnuts, pecans | ¼ cup | 0.8 to 1.3 |
Green peas | ½ cup | 1.3 |
To maximize the absorption of non-heme iron, consume it with a vitamin C-rich food:
Red, yellow, and green peppers
Broccoli, Brussels sprouts, snap peas
Papaya, kiwi, strawberries
Oranges, grapefruit
Some foods can inhibit iron absorption:
Chocolate
Tea
Coffee
Dairy products
👨🍳 Slow Cooker Vegetarian Recipe: Lentil and Butternut Squash Curry
Ingredients
750 ml (3 cups) vegetable broth
1 can (398 ml / 14 oz) diced tomatoes
1 can (398 ml / 14 oz) coconut milk
200 g (1 cup) dried green lentils, rinsed and drained
95 g (1/2 cup) dried red lentils, rinsed and drained
280 g (2 cups) butternut squash, peeled, seeded, and diced
1 onion, chopped
1 jalapeño pepper, seeded and chopped
5 ml (1 tsp) chili seasoning
1 ml (1/4 tsp) ground cumin
1 ml (1/4 tsp) ground turmeric
Salt and pepper to taste
Instructions
In the slow cooker, combine all ingredients.
Season with salt and pepper.
Cover and cook on low for 6 hours. Keep warm for up to 8 hours if needed.
Serve with naan bread.