Feeling Tired? These Iron-Rich Foods Could Help Boost Your Energy
Constantly tired, battling headaches or feeling short of breath? It might not just be a busy lifestyle. Iron deficiency is one of the most common nutritional deficiencies in the UK, yet many people don’t realise their everyday symptoms.
According to experts, boosting your iron could start with something as simple as your weekly food shop. Sally Lott, Nutraceutical Expert at Nature’s Best, shares the key supermarket staples to add to your basket, and how to make sure your body is properly absorbing them.
The iron-rich foods to prioritise
“When increasing iron intake, choose haem iron sources where possible, as they are absorbed more efficiently than plant-based forms.
“Lean red meat such as beef or lamb is one of the richest and most bioavailable sources of iron. Adding this once or twice a week can make a meaningful difference for someone who is deficient.
“Liver is particularly high in iron, although it’s not to everyone’s taste. Even small portions can provide a significant boost.
“For those who don’t eat meat, plant-based sources like lentils, chickpeas, tofu, kidney beans and fortified breakfast cereals are excellent options. Dark leafy greens such as spinach and kale also contribute, though the iron they contain isn’t absorbed as efficiently as animal sources.
“Pumpkin seeds, cashews and dried fruits like apricots are easy additions to snacks or breakfasts can help increase overall intake.”
Why iron matters
“Iron plays a crucial role in the body, especially in the production of haemoglobin, the protein in red blood cells that carries oxygen around the body.
“When iron levels are low, oxygen delivery is reduced, which is why people often feel exhausted, weak or lightheaded.
“Women of menstruating age, pregnant women, vegetarians, vegans and endurance athletes are particularly at risk of low iron. However, anyone with restrictive diets or certain digestive conditions can also struggle to maintain healthy levels.”
Don’t forget vitamin C
“One of the most overlooked aspects of improving iron levels is absorption. Non-haem iron, found in plant foods, is more difficult for the body to absorb. Pairing these foods with a source of vitamin C can significantly enhance absorption.
“Add items such as oranges, strawberries, kiwi, peppers and broccoli to your basket. A simple example would be lentils with roasted peppers, or fortified cereal with berries. Even a small glass of orange juice alongside a meal can help.”
What to limit
“It’s also important to be mindful of what can inhibit iron absorption. Tea and coffee contain compounds called tannins that can reduce how much iron your body absorbs, particularly if consumed with meals.
“Calcium can also compete with iron for absorption. If you’re taking calcium supplements or consuming large amounts of dairy, try not to have them at the same time as iron-rich meals.”
When diet just isn’t enough
“While food should always be the foundation, some people with diagnosed iron deficiency may struggle to restore levels through diet alone.
“In these cases, a well-tolerated iron supplement may be recommended by a healthcare professional.
“If you’re experiencing persistent symptoms such as extreme fatigue, pale skin, brittle nails or shortness of breath, it’s important to speak to your GP and request a blood test rather than self-diagnosing.
“Low iron isn’t something to ignore, but it is something you can proactively support. A thoughtfully planned shopping basket, rich in iron sources and paired with absorption-boosting nutrients, is a practical first step.”
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