Are you deficient in iron?

Iron is an essential mineral that supports many different reactions in your body.

Oxygen transport around your body, relies on iron.

Your energy levels, rely on iron.

Your cognitive function & focus, relies on iron.

And if you're not eating the below foods, there's a high chance you're deficient in iron.

How much iron do you need?

The amount of Iron you need, varies between men & women.

Men should be aiming for at least 8 mg (milligrams) of Iron per day.

Women should be aiming for at least 18 mg (milligrams) of Iron per day.

Foods rich in iron

RDI = Recommended Dietary Intake (target amount you should be eating each day).

Heme Iron from animal protein is much better absorbed compare to non-heme Iron from plants (eggs are also non-heme).

  • Lean Beef Steak (Heme Iron)

    200 grams of Lean Beef Steak, has approximately 6.4 milligrams of Iron.

    36% of the daily RDI.

  • Sardines (Heme Iron)

    1 can (90 grams) of Sardines, has approximately 2.5 milligrams of Iron.

    14% of the daily RDI.

  • Chicken Thigh (Heme Iron)

    100 grams of Chicken Thigh, has approximately 1.3 milligrams of Iron.

    7% of the daily RDI.

  • Lentils

    1 cup of cooked Lentils, has approximately 6.6 milligrams of Iron.

    37% of the daily RDI.

  • Pumpkin Seeds

    1 handful (30 grams) of Pumpkin Seeds, has approximately 4.2 milligrams of Iron.

    23% of the daily RDI.

  • Firm Tofu

    1/2 cup of Firm Tofu, has approximately 3.4 milligrams of Iron.

    19% of the daily RDI.

  • Quinoa

    1 cup of cooked Quinoa, has approximately 2.8 milligrams of Iron.

    16% of the daily RDI.

  • Chickpeas

    1/2 cup of cooked Chickpeas, has approximately 2.4 milligrams of Iron.

    13% of the daily RDI.

  • Dark Chocolate 85%

    2 square (20 grams) of 85% Dark Chocolate, has approximately 2.3 milligrams of Iron.

    13% of the daily RDI.

  • Spinach

    1/2 cup of cooked Spinach, has approximately 1.8 milligrams of Iron.

    10% of the daily RDI.

  • Potato with skin

    1 medium baked Potato with skin, has approximately 1.8 milligrams of Iron.

    10% of the daily RDI.

  • Eggs

    2 large Eggs, has approximately 1.8 milligrams of Iron.

    10% of the daily RDI.

Your lifestyle affects the amount of iron you need

It's super important to keep in mind that lifestyle factors like stress, coffee consumption & whether you're following a vegan or vegetarian diet, impacts:

a) the amount of iron you absorb, &

b) the amount of iron your body uses.

So keep this in mind when looking at the above foods & RDIs.