Iron

Iron – The Energy & Oxygen Mineral

Iron is a vital mineral that helps carry oxygen through your blood and supports energy production.

Without enough iron, your body can't produce enough healthy red blood cells, leading to fatigue, weakness, and reduced concentration.

Iron deficiency is one of the most common nutritional deficiencies worldwide, especially among women, vegetarians, and those with heavy menstrual cycles.

Why Iron Is Important

• Oxygen Transport – Iron is a key component of haemoglobin, the protein in red blood cells that carries oxygen.

• Energy Production – Supports mitochondrial energy pathways and helps prevent tiredness.

• Brain Function – Adequate iron is linked to focus, memory, and cognitive performance.

• Immune Support – Helps white blood cells fight infections.

Recommended Daily Intake (RDI)

• Men (19+): 8 mg/day

• Women (19–50): 18 mg/day

• Women (50+): 8 mg/day

• Pregnant Women: 27 mg/day

• Vegetarians should aim for double the RDI if relying on non-heme iron.

(Note: Women need more iron due to menstrual blood loss.)

Signs of Iron Deficiency

• Persistent fatigue or low energy

• Pale skin

• Shortness of breath or dizziness

• Cold hands and feet

• Brittle nails or hair loss

• Restless leg syndrome

• Poor concentration or "brain fog"

Top Food Sources of Iron

Iron comes in two forms:

• Heme iron from animal foods is easily absorbed. The only thing that affects absorption is calcium! 

• Non-heme iron from plant foods has a low absorption rate and requires vitamin C to convert it into a form that can be absorbed.

Heme Iron from animal sources (absorbed at 15–35%)

• Beef liver: 100g = 6.5 mg

• Sardines (canned): 100g = 2.9 mg

• Lean beef: 100g = 2.6 mg

• Chicken thigh: 100g = 1.3 mg

Non-Heme Iron from plant sources (low absorption rates: 9% from greens, 4% from grains, and 2% from legumes)

(It is important to pair plant-based iron with vitamin C foods like bell peppers, strawberries or lemon to boost absorption.)

• Lentils: 1 cup cooked = 6.6 mg

• Spinach: 1 cup cooked = 3.6 mg

• Chickpeas: 1 cup cooked = 4.7 mg

• Tofu (firm): 100g = 3.0 mg

• Pumpkin seeds: 30g = 2.5 mg

Things that reduce absorption of iron:

• Avoid eating high-phytate foods, such as whole grains, legumes, nuts, seeds, tea, and bran, for at least an hour before and after consuming other iron-rich foods.  Almonds and almond milk contain very high levels of phytic acid, which can prevent the absorption of iron, zinc, and calcium, potentially leading to mineral deficiencies.

  
  

• Avoid High-Oxalate Foods: Spinach, rhubarb, beet greens, sweet potatoes, almonds, most nuts, cocoa, and tea for at least an hour before and after consuming other iron-rich foods.

  
  

• Polyphenols and tannins found in tea, coffee and wine will reduce the amount of iron you can absorb from your food if you drink tea with your meals.

  
  

• Calcium from dairy, for example, competes for absorption with iron, so avoid having high calcium foods or supplements with your primary source of iron.

  
  

• Plant protein and egg white protein both affect iron absorption.

  
  

• Many anti-inflammatory herbs, such as curcumin and black seed oil (Nigella), have undesirable effects on iron absorption

  
  

• PPIs/Antacids: Reduce stomach acid, which decreases iron uptake. 

Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)

If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.

Cronometer doesn't just track calories — it gives you a complete nutritional breakdown of the food you eat each day. You'll quickly see where your diet is strong and where you might be missing out on essential nutrients like B12, magnesium, or iron.

One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.

If you're using my one-day meal plans for specific vitamins and minerals, keep in mind: they're just examples to show what’s possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.

Tracking your eating habits for just 5 days can give you a clearer picture of how they support your health — and where a few smart tweaks can make all the difference.

Example Meal Plan for Omnivores and Vegans to Meet the RDI (18 mg)

Here are two example meal plans for one day, that are designed to meet the Recommended Daily Intake of 18 mg of iron, prioritising bioavailability by maximising Vitamin C and minimising inhibitors.

I've calculated totals conservatively, considering absorption challenges, especially for the vegan plan.

The vegan plan requires significantly more planning and attention to food choices and preparation techniques.

Key Strategies for Both Plans:

1. Individual Variation: Absorption varies greatly based on individual iron stores (absorption increases if stores are low), genetics, and gut health.

2. Inhibitor Timing: Be strict about avoiding tea/coffee/wine/dairy for at least 1 hour before and after meals. Calcium supplements should be taken at bedtime.

3. Oxalate Reality: Spinach/Chard are high in iron and oxalates. Include them for their iron content, but always pair them with potent Vitamin C sources (such as lemon, bell pepper, orange, or broccoli) and don't rely solely on them. Vitamin C helps counteract oxalates to some degree.

4. Phytate Reduction: For a vegan plan, soaking beans/grains overnight, discarding the soak water, using sprouted bread, and choosing tempeh over regular tofu can significantly reduce phytates.

5. Fortified Foods: Essential for vegans to reliably hit high targets. Always check labels.

6. Cook Smart:  Prefer steaming greens over boiling (reduces oxalates slightly). Cooking acidic foods (tomatoes, lemon juice) in cast-iron pans can boost iron content.

7. Vitamin C triples non-heme iron absorption. Always pair plant sources with a vitamin C food (bell peppers, citrus, strawberries, kiwi, broccoli).

8. Preparation Matters (Vegan Focus): Soak/sprout legumes/grains, use fermented soy, and leaven bread to reduce phytates.

   
   

9. Monitoring: If you are concerned about your iron status (symptoms such as fatigue, pale skin, or shortness of breath), consult a doctor to have blood work (including ferritin and haemoglobin) done. These plans are preventive or maintenance, not therapeutic. Consult a doctor or registered dietitian before making significant dietary changes, especially if you suspect a deficiency.

Plan 1: Omnivore (Targeting 20-22 mg Iron)

Omnivore Breakfast

(Iron: ~5.5mg | Vit C: ~70mg):

1 cup Cooked Fortified Oatmeal (made with water) (4.5 mg iron)

1 medium Orange, sliced on top (70mg Vit C, 0.1mg iron)

1 tbsp Pumpkin Seeds (0.9 mg iron)

Tip: If possible, cook oats in a small cast-iron skillet.

or

Veggie Omelette with Toast

(Iron: ~4.2 mg)

2 eggs (1.2 mg iron)

50 g spinach (2 mg iron) – lightly sautéed (reduces oxalates)

½ red bell pepper (60 mg vitamin C, improves absorption)

1 slice wholegrain toast (1 mg iron)

1 small orange (70 mg vitamin C)

Omnivore Lunch

(Iron: ~6.5mg | Vit C: ~120mg):

4 oz (cooked) Lean Beef Patty (2.5 mg Heme iron)

1 cup Steamed Broccoli Florets (1mg iron, 100mg Vit C)

1/2 cup Cooked Lentils (3 mg iron)

1/2 medium Red Bell Pepper, raw slices (20mg Vit C, 0.2mg iron)

Tip: Lentils cooked with onion/garlic may slightly improve iron absorption.

or

Beef & Lentil Bowl

(Iron: ~5.5 mg)

100 g lean beef steak (2.5 mg heme iron, ~15-35% absorbed)

100 g cooked lentils (3 mg iron, soak/rinse to reduce phytates)

50 g arugula/rocket leaves + ½ cup cherry tomatoes

Lemon vinaigrette (20 mg vitamin C)

Omnivore Snack

(Iron: ~1.5mg | Vit C: ~40mg):

1 oz (small handful) Cashews (1.7 mg iron)

1/2 cup Fresh Strawberries (0.4mg iron, 40mg Vit C)

or

Seeds & Fruit

(Iron: ~4 mg)

30 g pumpkin seeds (4 mg iron, high in zinc and magnesium)

1 kiwi (70 mg vitamin C)

(Iron: ~1 mg)

200 g strawberries (120 mg vitamin C)

1 tbsp sunflower seeds (1 mg iron)

Omnivore Dinner

(Iron: ~8mg | Vit C: ~60mg):

5 oz (cooked) Chicken Liver (Pan-fried) (6.5 mg Heme iron + Non-heme)

1 cup Sauteed Spinach with Lemon Juice (6.4 mg iron - absorption reduced by oxalates, hence a high amount)

+ Squeeze of Lemon (20mg Vit C)

1/2 cup Quinoa (1.5 mg iron)

Side Salad: Mixed greens

+ 1/2 cup Chopped Tomatoes (0.5mg iron, 15mg Vit C)

Tip: Adding lemon juice to spinach is crucial for optimal absorption. Chicken liver is an iron powerhouse.

or

Salmon, Quinoa & Broccoli

Iron: ~3.2 mg

120 g grilled salmon (0.7 mg iron)

100 g cooked quinoa (1.5 mg iron, soak beforehand)

100 g steamed broccoli (1 mg iron + 80 mg vitamin C)

Total Estimated Iron: ~21.5 mg

Total Estimated Vitamin C: ~290 mg+

Focus: Leverages highly bioavailable heme iron (beef, liver) alongside non-heme sources boosted by significant Vitamin C. Limits dairy near meals.

Plan 2: Vegan

(Targeting ~35-40 mg Iron - Due to Lower Bioavailability)

Vegan Breakfast

(Iron: ~12mg | Vit C: ~80mg)

1 cup Fortified Cereal (e.g., Grape Nuts, Total) (18mg iron - check label!)

1 cup Fortified non dairy Milk (1 mg iron)

1/2 cup Fresh Strawberries (0.4mg iron, 40mg Vit C)

1/2 medium Kiwi, sliced (40mg Vit C, 0.2mg iron)

Tip: Fortified cereal is essential to reach high targets. Choose one with 90-100% DV iron.

or

Iron-Fortified Oats

Iron: ~8.5 mg

40 g iron-fortified rolled oats (4 mg iron)

200 ml non-dairy milk (1 mg iron, choose low-calcium for this meal)

1 tbsp blackstrap molasses (3.5 mg iron)

1 orange (70 mg vitamin C)

Vegan Lunch

(Iron: ~9mg | Vit C: ~120mg):

1.5 cups Lentil Soup (9 mg iron - Soak lentils overnight before cooking.

Soup Base: Sauteed Onions, Garlic, Carrots, Celery

Add: Large handful of Fresh Spinach stirred in at the end (1.5mg iron, Vit C)

Side: 1 medium Orange (70mg Vit C, 0.1mg iron)

1 slice Sprouted Whole Grain Bread (1 mg iron)

Tip: Adding spinach & orange provides Vit C boost. Soaking lentils reduces phytates.

or

Chickpea & Bell Pepper Salad

Iron: ~5.9 mg

100 g cooked chickpeas (2.9 mg iron, soak/rinse well)

50 g baby spinach (2 mg iron, steamed to reduce oxalates)

½ red bell pepper (60 mg vitamin C)

1 tbsp tahini (1 mg iron)

Lemon-tahini dressing (15 mg vitamin C)

Vegan Snacks

(Iron: ~4mg | Vit C: ~60mg):

1/4 cup Pumpkin Seeds (Pepitas) (5.2 mg iron)

1 medium Orange (70mg Vit C, 0.1mg iron) or 1/2 cup Papaya (60mg Vit C)

or

Chia Smoothie

Iron: ~1 mg

1 cup strawberries (60 mg vitamin C)

½ banana

1 tbsp chia seeds soaked for 10 minutes (1 mg iron)

or

Nuts & Fruit

Iron: ~2 mg

30 g cashews (2 mg iron)

1 kiwi (70 mg vitamin C)

Vegan Dinner

(Iron: ~13mg | Vit C: ~100mg):

1.5 cups Tempeh, stir-fried (~9 mg iron - Check label, varies; Tempeh has slightly less but better bioavailability than Tofu)

Stir-fry Sauce: Low-sodium Tamari, Ginger, Garlic

1.5 cups Stir-fried Broccoli & Red Bell Pepper (2mg iron, 150mg+ Vit C)

1 cup Cooked Fortified Pasta (2 mg iron)

Tip: The tempeh and cruciferous/pepper combo delivers iron and massive amounts of vitamin C. Use a cast-iron pan.

or

Tempeh Stir-Fry with Brown Rice

Iron: ~4.5 mg

100 g tempah (3 mg iron)

100 g steamed broccoli (1 mg iron + 80 mg vitamin C)

100 g cooked brown rice (0.5 mg iron)

Ginger-garlic-lime sauce

Total Estimated Iron: ~38 mg

Total Estimated Vitamin C: ~360 mg+

Focus:

• Very high total iron intake from fortified foods, legumes, seeds, and tempeh. The target levels of non-heme iron are significantly higher than those of omnivores due to the presence of iron inhibitors such as oxylates, phytates and tannins.

• Massive Vitamin C at every meal to overcome inhibitors.

• Preparation (soaking, fermentation) is key to maximising iron absorption.

Iron Supplements – Do You Need Them?

Iron supplements are sometimes necessary, especially for women with heavy periods, vegetarians, or those diagnosed with anaemia.

Warning: Excessive iron intake can be toxic and cause digestive issues, so supplements should only be taken under the guidance of a healthcare professional after a blood test.

Haem Iron supplements

Supplementing with heme iron is highly absorbable and does not require vitamin C. Additionally, it does not interact with thyroid medications, zinc, or magnesium. However, it is essential to avoid consuming calcium for several hours.

An example of a heme iron supplement is

Purest Health Grass Fed Beef Liver Capsules, available on Amazon (paid link).

Purest Health Grass Fed Beef Liver Capsules,

Non–Haem Iron supplements

Most supplements contain non-haem iron, which requires vitamin C to be taken at the same time.

Doctors traditionally have prescribed Ferrous Salts (Ferrous gluconate or Ferrous Sulfate), which are notorious for causing severe gastrointestinal side effects. Additionally, Iron Bisglycinate/Iron Chelate and Ferrochel can all cause this issue.

Many people use Floradix Liquid Iron Formula.

Note that it contains many other vitamins and minerals that may cause reactions in some sensitive people.

Available from Amazon (paid link)

Floradix Liquid Iron Formula.

For more information, please visit https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

This information is provided for educational purposes only and should not be considered medical advice.