Pumping up your iron levels can help you feel more energised all day long. ‘Iron plays a role in many bodily functions, from helping to create the haemoglobin that transports oxygen throughout the body to playing a part in creating some of your body’s hormones,’ says Amy Gorin, MS, RDN, of Amy Gorin Nutrition.
Here, the best sources for getting the recommended 18mg of iron a day and 8mg for men…
POTATOES
If you tend to opt for sweet potatoes, here’s a good excuse to eat regular taters a little more often: while the sweet guys have only 1.2 mg of iron per potato, russet, red and white ones have 3.2 mg. But for the healthiest spuds, stick to baked or boiled spuds, not chips (but you probably knew that, right?).
KALAMATA OLIVES
Next time you’re at the bar, choose the Kalamatas: they contain 1.2 mg of iron per half cup. ‘I like to snack on them or add them to salads or as a topper to cauliflower pizza. They supply heart-healthy fats in addition to iron,’ Gorin says.
ALMONDS
Yet another reason almonds are a great snack to have in your bag, at your desk or in your car: one cup contains 5.3 mg of iron. (Plus, you’ll also get 30 grams of protein!)
SPINACH
When it comes to iron-packed veggies, it’s hard to beat Popeye’s favourite: spinach. When cooked, it has 6.4 mg per cup – and that’ll only cost you 41 calories.
BROCCOLI
A bunch of this powerhouse vegetable is a delicious way to add 4.4 mg of iron to stir-fries, salads, omelettes, or side dishes.
BLACK BEANS
When you want to up your iron intake, reach for the beans. ‘I love keeping canned pulses like beans, lentils, and chickpeas on hand,’ Gorin says. ‘You might not think of these foods as good sources, but they are. In fact, a half-cup of black beans or chickpeas provides more iron than a 3-ounce serving of flank steak.’
PUMPKIN SEEDS
Delicious, convenient, and super portable, lightly salted pumpkin seeds also contain 2.1 mg of iron per cup.
DRIED APRICOTS
A cup of dried apricots – the perfect sweet treat when you’re feeling hangry – also contain 3.5 mg of iron.
DARK CHOCOLATE
Yes, chocolate is a great source of iron – but you have to eat the dark varieties to get your healthy fix. (Look for bars that contain more than 60% cacao, advises the Cleveland Clinic.) You can get 11.9 mg of the mineral per 100 grams.
CASHEWS
Cashews don’t just make for a heart-healthy snack. They’re also chock-full of the mineral with more than 13.4 mg per cup.
