Low iron & energy
Low iron is common, especially for women with periods, during pregnancy and for people who eat little meat. It can cause tiredness, shortness of breath and pale skin.
Enjoy more
- Lean red meat, chicken and fish (the most easily absorbed iron)
- Beans, lentils, chickpeas and tofu
- Dark leafy greens: spinach, kale
- Iron-fortified breakfast cereals
- Pumpkin seeds and dried apricots
- Vitamin C foods with meals: peppers, citrus, kiwi, tomatoes
Limit
- Tea and coffee with meals (they reduce iron absorption; have them between meals)
- Calcium supplements at the same time as iron-rich meals
A sample day
| Breakfast | Iron-fortified cereal with strawberries and milk |
|---|---|
| Lunch | Lentil and spinach curry with a squeeze of lemon |
| Snack | Pumpkin seeds and an orange |
| Dinner | Lean beef or tofu stir-fry with red peppers and broccoli |
Helpful tips
- Pair plant iron with vitamin C to absorb much more of it.
- Wait an hour after meals before tea or coffee.
Check with your doctor
Get a blood test before taking iron supplements; too much iron can be harmful. See a doctor if you feel unusually tired or breathless.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.