Iron-Rich Foods That Boost Your Energy Levels

Iron is one of the most important minerals in our body and is essential for energy production. All of our cells contain trace elements of this mineral but most of the iron in the body is found in the red blood cells. These parts of the cells where it is found are the two proteins: hemoglobin and myoglobin. Through them, iron is used by the body to hold on to oxygen in the blood and transport it to the muscle tissues, making them vital for daily function.

How do we know if we're getting enough iron in our diets? Well men over 18 will require 8.7mg a day and women aged 18-50 require 14.8mg a day. This should come from our diet as there is plenty of food that we can eat daily to ensure we meet this requirement. It is estimated that up to 80% of the world’s population may be deficient in iron and that most people do not eat enough iron-rich foods on a regular basis.

Here is a list of some of the foods available to make the most of your nutrition to get the iron you need to maximise those energy levels.

LEAN MEATS

The most easily absorbed form of iron is specifically known as heme iron and getting enough lean meat in your diet is by far the best way of boosting your iron levels as it is found in abundance. Red meats such as grass fed beef and

GREEN VEGETABLES

Packed full of a number of vitamins and minerals, green vegetables are known for a variety of health benefits. In regards to iron though, greens such as spinach, broccoli, kale, swiss chard and beet greens are the best sources. Vegans will typically eat a lot more of these leafy greens than others due to the lack of lean meats in their diet.

DARK CHOCOLATE

Believe it or not, dark chocolate is usually known for being rich in antioxidants but is also pretty rich in iron too. One ounce is enough to provide almost 20% of your daily iron requirements. If that's not a good idea to add some to your dessert then we don't know what is!

SPIRULINA

This blue-green algae is a true superfood with an impressively powerful nutrition profile. Just one ounce provides almost half of your daily iron requirements. It's not really known to taste great on it's own but add it to smoothies and you'll reap the benefits.

NUTS

Not only are nuts rich in healthy fats but some of them are also great sources of iron. Out of all the nut sources available Pistachios provide the highest amount of iron with 1.1mg per ounce. Other nutty options include pine nuts, almonds and brazil nuts.

LENTILS

Lentils are a type of legume that contain an impressive amount of iron. They're also protein packed and extremely nutrient dense proving to be a perfect addition to your diet regardless of their iron content. They're also very cheap to buy and are very versatile when adding them to your meals.

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