High-Iron Recipes

Many folks discover they have iron-deficiency — a condition which can result from not eating enough foods that contain iron. If you’re looking to pump up your iron, here are 5 recipes to help you do so.

Lettuce Cups with Tofu and Beef; Ellie Krieger

Photo by: Tara Donne

Tara Donne

Many folks discover they have iron-deficiency—a condition which can result from not eating enough foods that contain iron. If you’re looking to pump up your iron, here are 5 recipes to help you do so.

The Guidelines

Although women tend to need a bit more iron then men, the general recommended dose is 18 milligrams per day. Each of the recipes below contain at least 1.8 milligrams of iron, which is 10% of your daily requirement.

Iron is an important mineral that helps red blood cells carry oxygen through your body. Lack of iron can result in dizziness, fatigue, weakness and pale skin. Eating foods high in vitamin C, such as peppers, potatoes, tomatoes and citrus fruits, can help absorb iron. Conversely, coffee and foods high in calcium decrease absorption of the mineral.

The Recipes

The chicken and canned tomatoes provide much of the iron in this delicious one-pot meal.

Percent recommended daily amount of iron: 13%

You may be surprised to learn that the tofu in this recipe provides a touch more iron than the lean ground beef.

Percent recommended daily amount of iron: 23%

This simple weekday side can boost your iron intake in a flash. Be sure to add the lemon juice to help boost the absorption of iron.

Percent recommended daily amount of iron: 21%

Start your morning off right with a hot bowl of oatmeal. Oats can be a good source of iron — however, read the label as amounts may vary depending on the variety you purchase.

Percent recommended daily amount of iron: 17%

Don’t count out fish! Three ounces of halibut contains 6% of your recommended daily dose. The brown rice and spinach are other iron contributors in this recipe.

Percent recommended daily amount of iron:  16%
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