Foods High in Iron: What to Eat and Why It Matters

By Pooja Toshniwal PahariaReviewed by Benedette Cuffari, M.Sc.

Introduction
The role of iron in human health
Iron-rich foods
Iron content of selected foods
Health benefits of iron
Recommended intake and deficiency risks
Safety and excess intake
Conclusions
References
Further reading

Iron-rich foods, paired with vitamin C and smart supplementation, can prevent iron deficiency anemia while supporting energy metabolism, brain function, and immunity across the lifespan. Balanced intake matters: too little impairs cognition and performance, while excess raises oxidative stress and organ risk.

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Introduction

Iron deficiency remains one of the most widespread nutritional challenges, affecting approximately 1.6 billion people, or nearly one-third of the global population, who are anemic, most commonly due to iron deficiency. Women of reproductive age, pregnant mothers, and young children are particularly vulnerable to iron deficiency.^1,2

Iron supplementation and fortification can help address deficiencies; however, these approaches may also cause side effects or have limited long-term benefits. Incorporating iron-rich foods into everyday meals remains the most effective, practical, and economic strategy to prevent deficiency, increase energy, support blood health, and enhance brain function.^3,7

The role of iron in human health

Approximately 65% of total iron is present in hemoglobin, the protein in red blood cells that carries oxygen from the lungs to tissues. A smaller fraction of iron is bound to myoglobin for storing oxygen in muscle tissues, including those involved in brain and heart functions.⁹

Hemoglobin ensures optimal oxygen delivery to all organs, whereas myoglobin provides oxygen during muscle contraction and metabolic load. Inadequate iron levels impair hemoglobin production, which reduces oxygen delivery and leads to iron-deficiency anemia (IDA).^3,4

Within the mitochondria, iron is essential for the electron transport chain (ETC), a process that generates adenosine triphosphate (ATP). Iron–sulfur (Fe-S) clusters and heme groups within these pathways facilitate efficient respiration. However, iron deficiency disrupts this system to cause fatigue and impaired cellular metabolism, whereas excess iron can contribute to oxidative stress induced by reactive oxygen species (ROS).^2,4

During early development, iron supports neuronal proliferation, myelination, and neurotransmitter synthesis, acting as a cofactor for tyrosine hydroxylase (TH), monoamine oxidase (MAO), and tryptophan hydroxylase (TPH). Deficiency during the initial 1,000 days of life can cause long-term deficits in cognitive, attentional, and social-emotional functioning.⁴ Low brain iron content can also worsen cognitive performance in healthy young individuals.⁵

Conversely, dysregulated brain iron accumulation in aging can result in neurodegenerative disorders, including Alzheimer’s disease (AD) and Parkinson’s disease (PD). Thus, balanced iron homeostasis is critical for sustaining growth, metabolic efficiency, and cognitive integrity throughout the lifespan.⁴

Iron-rich foods

Dietary iron exists in two forms: heme and non-heme iron. Heme iron, which is present in animal-based foods like red meat, poultry, fish, shellfish, and organ meats, is highly bioavailable, as it is absorbed directly in the ferrous form.⁹

Cooking preserves the heme iron content, with beef retaining the highest levels, ranging from 1.1 to 2.6 mg/100 g, followed by pork, fish, and chicken at 0.3–0.6 mg/100 g, 0.5 mg/100 g, and 0.2–0.5 mg/100 g, respectively. Higher intake of heme iron is associated with a reduced risk of anemia.³

Non-heme iron in plant-based foods significantly contributes to dietary intake; however, it is less efficiently absorbed and must be reduced from ferric to ferrous forms. Rich plant-based sources of iron include lentils (6.6 mg), tofu (3.5 mg), spinach (6.4 mg), kidney beans (5.2 mg), soybeans (4.5 mg), fortified cereals and breads, quinoa (2.8 mg), and peas (2.5 mg).^3,6,9 Millets (e.g., pearl and finger millet) typically provide ~2–8 mg iron per 100 g and have been shown in human interventions to improve hemoglobin and ferritin levels.¹⁰

Consuming iron alongside foods rich in ascorbic acid, such as citrus fruits, peppers, or strawberries, can enhance absorption. Ascorbic acid improves solubility, reduces ferric to ferrous forms, and chelates iron. These processes minimize iron binding to phytates in grains and legumes, tannins in tea and coffee, and calcium, which inhibit non-heme iron absorption by forming insoluble complexes.^3,7,9

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Iron content of selected foods

What does %DV mean? % Daily Value (%DV) indicates the percentage of iron a serving of food contributes toward the recommended daily intake for most adults. For example, if a food has 20% DV iron, it gives you about one-fifth of your daily iron needs.

Health benefits of iron

In addition to the ETC, iron also supports the citric acid cycle as a cofactor in mitochondrial enzymes to further increase ATP production. Inadequate iron disrupts these processes, thereby reducing energy availability, which manifests as fatigue, weakness, and impaired physical performance.²

As a key component of hemoglobin and myoglobin, iron enables efficient oxygen transport and storage. Oxygen delivery ensures healthy red blood cell production and function; thus, without adequate iron, the body cannot produce enough hemoglobin, resulting in IDA and weakness.¹

Iron can be neurotrophic, as it supports neuronal development by increasing the levels of neurotransmitters such as dopamine, serotonin, and norepinephrine, which influence memory, learning, and mood.⁴

Iron deficiency impairs neurodevelopment during early childhood and contributes to cognitive and mood disturbances among older adults. For example, in a study of 162 community-dwelling older adults, lower iron status was associated with more depressive mood, functional fatigue, and reduced memory ability, moderated by nutritional status.⁸

Iron also regulates lymphocyte proliferation, macrophage activity, and cytokine signaling. Therefore, dysregulation can impair host defense and increase susceptibility to infections and inflammatory diseases.²

Iron exhibits thermoregulatory effects by supporting the synthesis of thyroid hormones, thyroxine (T4) and triiodothyronine (T3), as well as mitochondrial energy production, both of which contribute to basal metabolic rate and heat generation. Iron also regulates non-shivering thermogenesis in brown adipose tissue through uncoupling proteins (UCPs), which release energy as heat. Iron deficiency impairs these processes, leading to cold intolerance and altered vasomotor responses.²

Recommended intake and deficiency risks

According to the World Health Organization (WHO), pregnant women residing in regions with a 20% or higher prevalence of anemia among women of reproductive age should receive 30–60 mg of elemental iron daily, along with 400 μg of folic acid. Menstruating women in these areas are also advised to take 60 mg of elemental iron and 2,800 μg of folic acid weekly for three months, followed by a three-month break before repeating the cycle.¹

Where anemia prevalence among menstruating women and adolescent girls exceeds 40%, daily supplementation of 30–60 mg of elemental iron is recommended, with pregnant women requiring higher doses.¹

In populations with a high anemia burden of over 40%, the WHO recommends that infants and toddlers receive 10–12.5 mg of elemental iron daily for three consecutive months each year. Preschool children between 24 and 59 months of age are advised to consume 30 mg of iron daily, whereas school-aged children between five and 12 years of age may require 30–60 mg daily.¹

According to the United States National Institutes of Health (NIH), the recommended dietary allowance (RDA) for adults aged 19–50 years is 8.0 mg/day for men and 18 mg/day for women. During pregnancy and lactation, daily iron requirements increase to 27 mg/day and 10 mg/day, respectively.⁹

For adults 51 years of age and older, the RDA is 8 mg daily for both sexes. During infancy, the RDA for iron is 0.27 mg/day from birth to six months of age, with this dose increasing to 11 mg/day by seven months of age. Between the ages of one and three, toddlers are advised to consume 7 mg/day, whereas children between four and eight years of age require 10 mg/day.⁹

Children between the ages of nine and 13 years are advised to consume 8 mg/day. Comparatively, the RDA for iron during adolescence is 11 mg/day and 15 mg/day for males and females, respectively.⁹

IDA is the most common nutritional deficiency worldwide. The WHO estimates that anemia affects approximately 37% of pregnant women globally, with prevalence particularly high in low- and middle-income countries, where staples such as wheat, rice, and maize, which are low in iron, dominate diets, and access to bioavailable heme iron is limited.^1,10

Symptoms of IDA include persistent fatigue, exhaustion, pallor, brittle nails, headaches, impaired concentration, and diminished work capacity. High-risk groups include women of reproductive age, pregnant women, infants, frequent blood donors, and vegetarians/vegans. Without adequate iron intake, the risk of impaired growth, cognitive deficits, and adverse pregnancy outcomes significantly increases.^1,6

Safety and excess intake

Hereditary hemochromatosis, a genetic disorder affecting one in every 200–300 individuals of European descent, is characterized by excessive iron absorption and progressive accumulation in organs such as the liver, heart, and pancreas. If left untreated, hemochromatosis can lead to cirrhosis, diabetes, cardiomyopathy, arthritis, and increased cancer risk.²

Secondary iron overload may also occur in transfusion-dependent conditions such as thalassemia and sickle cell disease, thereby contributing to high morbidity and mortality in these patient populations.¹

At the molecular level, excess iron catalyzes ROS formation through the Fenton reaction to produce hydroxyl radicals that damage lipids, proteins, and DNA. This oxidative stress contributes to organ injury, neurodegenerative conditions, cardiovascular diseases, and cancer.^2,4

Because higher single doses can acutely raise hepcidin and reduce subsequent absorption, alternate-day morning dosing of ~60–120 mg elemental iron (with ascorbic acid) may optimize fractional absorption and minimize side effects in iron-deficient women.⁷

Conclusions

Iron regulates energy metabolism, blood health, and brain function, with imbalances affecting nearly every organ system. Although iron deficiency contributes to anemia, fatigue, and cognitive delays, the overload of this element can cause organ damage and accelerate neurodegenerative disease.^2,4

Dietary strategies that combine heme sources, such as lean meats, with non-heme sources like legumes, grains, leafy greens, and millets, along with enhancers like vitamin C, can be used to improve iron absorption. Overall, promoting balanced, evidence-based nutrition is the most effective way to prevent both deficiency and overload, safeguarding lifelong health.¹⁰ 

References

1. “Anaemia.” [Online]. Available from: https://www.who.int/news-room/fact-sheets/detail/anaemia
2. Obeagu, E. I. (2025). Iron homeostasis and health: understanding its role beyond blood health – a narrative review. Annals of Medicine & Surgery, 87(6):3362-3371. DOI:10.1097/MS9.0000000000003100, https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/06000/iron_homeostasis_and_health__understanding_its.42.aspx?context=latestarticles
3. Man, Y., Xu, T., Adhikari, B., et al. (2021). Iron supplementation and iron-fortified foods: a review. Critical Reviews in Food Science and Nutrition 62(16):4504–4525. DOI:10.1080/10408398.2021.1876623, https://www.tandfonline.com/doi/abs/10.1080/10408398.2021.1876623
4. Gao, Q., Zhou, Y., Chen, Y., et al. (2025). Role of iron in brain development, aging, and neurodegenerative diseases. Annals of Medicine 57(1). DOI:10.1080/07853890.2025.2472871, https://www.tandfonline.com/doi/full/10.1080/07853890.2025.2472871
5. Larsen, B., Bourque, J., Moore, T. M., et al. (2020). Longitudinal development of brain iron is linked to cognition in youth. The Journal of Neuroscience 40(9):1810–1818. DOI:10.1523/jneurosci.2434-19.2020, https://www.jneurosci.org/content/40/9/1810.long
6. Esquivel, M. K. (2022). Nutrition Benefits and Considerations for Whole Foods Plant-Based Eating Patterns. American Journal of Lifestyle Medicine 16(3); 284. DOI:10.1177/15598276221075992, https://journals.sagepub.com/doi/full/10.1177/15598276221075992
7. Stoffel, N. U., Von Siebenthal, H. K., Moretti, D., & Zimmermann, M. B. (2020). Oral iron supplementation in iron-deficient women: How much and how often? Molecular Aspects of Medicine 75; 100865. DOI:10.1016/j.mam.2020.100865, https://www.sciencedirect.com/science/article/pii/S0098299720300364
8. Castanho, T. C., Amorim, L., et al. (2020). Iron Status is Associated with Mood, Cognition, and Functional Ability in Older Adults: A Cross-Sectional Study. Nutrients, 12(11):3594. DOI:10.3390/nu12113594, https://www.mdpi.com/2072-6643/12/11/3594
9. “Iron” [Online]. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
10. Anitha, S., Kane-Potaka, J., Botha, R., et al. (2021). Millets Can Have a Major Impact on Improving Iron Status, Hemoglobin Level, and Reducing Iron Deficiency Anemia–A Systematic Review and Meta-Analysis. Frontiers in Nutrition 8; 725529. DOI:10.3389/fnut.2021.725529, https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.725529/full

Further Reading

• All Iron Deficiency Content
• Iron Deficiency
• What Happens if You Take Too Much Iron?
• Iron Functions in the Body
• Sources of Iron

Last Updated: Sep 29, 2025