10 Foods To Naturally Boost Iron Levels

Iron is essential for producing hemoglobin, supporting metabolism, and maintaining healthy hormone balance. When levels are low, symptoms like fatigue, weakness, and poor concentration can appear. The are many foods which offer a natural and effective way to boost iron levels and improve absorption.

Support your nutrition, hormone balance, and energy by eating foods that help boost iron levels and absorption.

Here are 10 powerful foods to add to your daily nutrition to help boost iron levels, naturally.

1. Citrus Fruits (Oranges, Lemons, Grapefruits)

Oranges, lemons, and grapefruits are rich in vitamin C, which significantly boosts iron absorption—especially non-heme iron from plant sources. Including citrus alongside iron-rich foods helps your body absorb more of the mineral.

2. Seeds (Pumpkin, Sesame, Flax)

Seeds are small but mighty sources of iron, zinc, and healthy fats. They support hormone production and provide plant-based iron that pairs well with vitamin C-rich foods to increase absorption.

Try my Seed Rotation to get your daily hit of seeds.

3. Berries (Strawberries, Blueberries, Raspberries)

Loaded with antioxidants and vitamin C, berries help enhance iron absorption and reduce inflammation that can impair nutrient uptake. They also support vascular health and hormonal balance.

4. Nuts (Almonds, Cashews, Pistachios)

Nuts are rich in iron, protein, and magnesium. They help maintain energy levels and support hormone regulation. Pairing them with fruits high in vitamin C can further improve iron bioavailability.

Try my Hormone Balancing Sweet Potato Salad to get your daily hit of almonds.

5. Wild-Caught Fish (Salmon, Mackerel, Sardines)

These are excellent sources of heme iron, which is more easily absorbed than plant-based iron. They also provide omega-3 fatty acids that support anti-inflammatory pathways and hormone health.

6. Red Meat (Beef, Lamb)

Red meat offers a potent source of heme iron, along with B vitamins and zinc. Regular consumption in moderation supports iron stores, muscle repair, and hormonal balance, especially in menstruating individuals.

7. Whole Grains (Quinoa, Couscous, Amaranth)

These grains provide iron, fiber, and essential minerals. They also support gut health, which is crucial for optimal iron absorption. Soaking or sprouting grains can further improve mineral bioavailability.

Try my High Protein Dinner to get your daily hit of whole grains.

8. Dark Leafy Greens (Spinach, Kale, Swiss Chard)

Greens are packed with non-heme iron, folate, and magnesium. Cooking them reduces oxalates, which can interfere with absorption, making the iron more accessible to your body.

Try my Homemade Green Smoothie to get your daily hit of dark leafy greens!

9. Beans (Kidney, Black, Navy)

Beans are plant-based powerhouses rich in iron, protein, and fiber. They support stable blood sugar and hormone health, while their iron content benefits from pairing with vitamin C sources.

10. Lentils

Lentils offer high levels of iron and B vitamins that support red blood cell production. Their complex carbohydrates also help sustain energy, making them ideal for individuals managing fatigue from low iron.

Next Steps

Start incorporating these foods into your daily nutrition.

To learn more about the signs of low iron, read my related post: 10 Signs You Could Be Low in Iron.