November 28, 2022

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Be Inspired By Food

Try These 18 Iron-Rich Recipes for a Healthier You

Hit your micronutrient goals with these yummy meals!

This savory, keto-friendly, flavor-packed turkey burger is absolutley delicious!

Looking to fit more iron into your diet but don’t know where to start? We’ve got you! Here are 18 iron-rich recipes to help you hit your micronutrient goals and be an overall healthier you. From things like rich meat and seafood to delicious plant-based options, we’ve gathered some great dishes that are packed with iron.

The Benefits of a High Iron Diet

Eating enough iron-rich foods is a great way to boost energy and health!

Iron is a mineral that is in many foods as well as added to food products. It’s purpose in the body is to promote proper function of proteins that are needed to transport oxygen in the blood called hemoglobin. Iron also plays a role in a variety of other important processes in the body. It is beneficial to preserve many essential functions, including body temperature regulation, increased energy and focus, regular gut function, and immune health.

When you don’t have enough iron in your diet, it can lead to a range of serious health problems such as iron deficiency anemia which causes pale skin, fatigue, and brittle hair and nails. Currently, an estimated 10 million people in the US have been reported to have low iron levels, 5 million of which have been diagnosed with iron deficiency anemia. 

Differences in Iron-Rich Foods

Foods high-in iron are essential for optimal health.

Iron rich foods include both animal and plant-based sources. There are two types of iron in food, either heme and non-heme. Animal foods contain heme iron, which include meat, poultry, and seafood. Animal sourced heme iron is easily absorbed by the body. Non-heme iron, which is found in plant-based iron sources, requires multiple steps to absorb the iron in the body. Some of these non-heme iron sources include beans, nuts, soy, vegetables, and fortified grains.

Absorption and Bioavailabilty

Pairing iron-rich foods with Vitamin C rich ingredients will help you absorb the appropriate amounts of the mineral.

Many factors go into how well you absorb these foods, though. Factors such as the source of iron, other dietary components, gut health, medication, supplements, current iron status, and iron promoters affect iron’s bioavailability, or its ease of absorption. An iron promoter is another nutrient that supports good iron absorption, such as vitamin C. When iron and vitamin C are eaten together, iron is more bioavailable, meaning it is better absorbed. Check out some more iron rich options and some high vitamin C pairings. 

Iron-Rich Foods

  • Beef
  • Chicken
  • Turkey
  • Pork
  • Fish
  • Shellfish
  • Eggs
  • Beans
  • Cashews
  • Edamame/Soy
  • Spinach
  • Whole Grains
  • Sweet potatoes
  • Peas
  • Broccoli
  • String beans
  • Beet greens

Vitamin C Rich Foods to Pair:

  • Kale
  • Kiwi
  • Chili Pepper
  • Bell Pepper
  • Pineapple
  • Citrus Fruit
  • Strawberries
  • Mango

18 Iron-Rich Recipes

Our easy citrus salmon tray bake is the perfect weeknight dinner.

Below you will find 18 recipes that have taken iron-rich ingredients and have paired them with foods rich in Vitamin C. Not only are they beneficial to your health, but they taste amazing, as well!

Authentic Everything Beef Tacos

Our authentic everything beef tacos are a full of magnificent flavor!

First on our list of iron-rich recipes are these super tasty beef tacos! The super simple shredded beef is absolutely delicious and loaded with iron!

Try it here: Authentic Everything Beef Tacos

Easy Thai Beef Salad

When it comes to iron, beef is one of our favorite ingredients! Plus, it’s so easy to hit your goals when it tastes this good!

Try it here: Easy Thai Beef Salad

Curried Coconut Mussels

curried coconut mussels

Not a huge fan of beef? If you’re more of a seafood lover, you might enjoy these flavorful, iron-rich mussels!

Try it here: Curried Coconut Mussels

Low-Carb General Tso’s Chicken

This healthy take on a takeout classic will make your mouth water!

Not only does this easy meal taste amazing, but it’s good for you, too!

Try it here: Low Carb General Tso’s Chicken

Keto-Friendly Flavor-Packed Turkey Burger

Our keto-friendly turkey burger is a good source of iron.

These turkey burgers are lean and juicy. And in addition to being low-carb, they’re a wonderful source of iron.

Try it here: Keto-Friendly Flavor-Packed Turkey Burger

Turkey Sausage and Quinoa Pizza Bowl

Turkey Sausage Pizza Quinoa

The flavors in this pizza bowl alone make it worth trying, but this is another one that will provide your body with all sorts of essential nutrients, including iron.

Try it here: Turkey Sausage and Quinoa Pizza Bowl

Instant Pot Red Beans and Rice Stew

red beans and rice with cayenne

Bring on the fiber and flavor with this super easy red beans and rice stew!

Try it here: Instant Pot Red Beans and Rice Stew

White Fish with Tomato and Peas

Try our iron-rich white fish with tomatoes and peas!

Lean protein, fresh tomatoes, and sweet peas team up for a dish that’s healthy and delicious!

Try it here: White Fish with Tomato and Peas

Southwest Chicken Casserole with Black Beans 

Our southwest chicken casserole is full of iron-rich ingredients!

Get your comfort on with this yummy casserole. It’s made with healthy ingredients you can feel good about!

Try it here: Southwest Chicken Casserole with Black Beans

One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas

This easy dinner is a wonderful source of iron.

We love one pan recipes on busy weeknights– especially this one! It’s loaded with protein, iron, and more!

Try it here: One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas

Sheet-Pan Teriyaki Tofu Stir-Fry

Our sheet pan teriyaki tofu is filling and delicious!

This is one of our favorite vegan-friendly, iron-rich recipes. If you’ve never tried tofu, now’s your chance because this dish is delish!

Try it here: Sheet-Pan Teriyaki Tofu Stir-Fry

Easy Tofu Chocolate Mousse

This iron-rich, easy tofu chocolate mousse is super simple to make but tastes like you spent hours on it!

Who knew dessert could be so healthy? Our tofu chocolate mousse is rich, velvety, and super satisfying.

Try it here: Easy Tofu Chocolate Mousse

Baked Potatoes with Clementine Butter

Try this unique take on baked potaotes.

Tired of plain old potatoes? These baked potatoes with clementine butter offer iron and Vitamin C.

Try it here: Baked Potatoes with Clementine Butter

Asian Stir-Fry with Cashews and Chicken

This Asian mixed rice is full of  flavor and iron!

Craving Asian flavors? Not only will this dish satisfy your cravings for take-out, but it will do it in a much healthier way!

Try it here: Asian Stir-Fry with Cashews and Chicken

Brussels Sprouts, Chicken, and Cashews

Full of protein and nutrients, our brussels sprouts, chicken, and cashew recipe is an excellent choice for dinner!

Try it here: Brussels Sprouts, Chicken, and Cashews

Creamy Vegan Spinach Dip

Our creamy vegan spinach dip is a must-try appetizer or snack that is full of iron!

Get your dip fix while also hitting your iron needs with this creamy and scrumptious spinach dip!

Try it here: Creamy Vegan Spinach Dip

Carrot and Zucchini Whole Grain Muffins

These veggie muffins are loaded with nutritious ingredients, and things like iron and vitamin C.

Muffins made with carrots and zucchini? Don’t knock it until you try it. These veggie-rich muffins are super healthy and yummy!

Try it here: Carrot and Zucchini Whole Grain Muffins

Citrus Salmon Tray Bake

Our citrus salmon is light, zesty, and absolutely delicious!

Citrus and salmon combine to create a dinner that is incredibly satisfying and good for you! Plus, it’s a super easy weeknight meal!

Try it here: Citrus Salmon Tray Bake

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