10/17/2026
Seeing “iron” on a food list does not mean your body absorbs the same amount from every item.
Lean red meat contains heme iron, which the body generally absorbs more easily. Lentils, spinach, fortified cereal, dark chocolate, garden cress seeds, sesame seeds, kidney beans, nuts, egg yolk, tofu, chickpeas, and amaranth provide non-heme iron or smaller amounts of iron.
One practical way to help your body use plant-based iron is to include a source of vitamin C in the same meal. Try lentils with tomatoes, tofu with bell peppers, spinach with citrus, or chickpeas with lemon juice. Fortified cereal can also provide a substantial amount, but check the Nutrition Facts label because brands vary widely.
Portion size matters, too. Dark chocolate and eggs contain some iron, but they usually contribute less per typical serving than fortified cereal, lentils, tofu, or certain beans.
Adults age 51 and older generally need 8 mg of iron per day, although individual needs can differ. If you are unusually tired, short of breath, weak, or have been told that you are anemic, ask a healthcare professional about testing. Low iron can result from blood loss, poor absorption, digestive conditions, or other health problems.
Do not begin a high-dose iron supplement simply because you feel tired. Too much supplemental iron can also cause harm.
