Here’s a practical guide for low iron : eat more iron-rich foods, and pair them with vitamin C to help your body absorb the iron better.
Quick Scoop
Best foods to eat
- Red meat, especially beef and liver
- Poultry and fish, such as chicken, turkey, salmon, tuna, and sardines
- Shellfish, especially oysters and clams
- Beans and lentils, plus tofu
- Dark leafy greens like spinach, kale, collards, and chard
- Iron-fortified cereals, bread, pasta, and enriched grains
- Dried fruit like raisins, dates, prunes, and apricots
What helps absorption
- Add vitamin C foods with the meal, like oranges, grapefruit, strawberries, kiwi, tomatoes, broccoli, or peppers.
- Cook greens by steaming rather than boiling when possible.
- Keep tea and coffee away from meals, since they can reduce iron absorption.
Simple meal ideas
- Breakfast: iron-fortified cereal with strawberries and orange juice.
- Lunch: bean chili with tomatoes.
- Dinner: salmon with spinach and lemon juice.
Foods to limit
Tea and coffee can block iron absorption when taken with meals, so it’s best to drink them between meals instead. If your iron is very low, food alone may not be enough and a doctor may recommend iron tablets.
When to get help
If you have symptoms like unusual tiredness, shortness of breath, dizziness, or paleness, it’s worth getting checked by a clinician, because low iron can turn into iron-deficiency anemia.