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

Daily goals are based on the RDI (Recommended Dietary Intake) shown above for women.

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 your daily goals.

  • Sardines (Heme Iron)

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

    14% of your daily goals.

  • Chicken Thigh (Heme Iron)

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

    7% of your daily goals.

  • Lentils

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

    37% of your daily goals.

  • Pumpkin Seeds

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

    23% of your daily goals.

  • Firm Tofu

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

    19% of your daily goals.

  • Quinoa

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

    16% of your daily goals.

  • Chickpeas

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

    13% of your daily goals.

  • Dark Chocolate 85%

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

    13% of your daily goals.

  • Spinach

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

    10% of your daily goals

  • Potato with skin

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

    10% of your daily goals.

  • Eggs

    2 large Eggs, has approximately 1.8 milligrams of Iron.

    10% of your daily goals.

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.