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Whole grains

Oats and barley are great sources of iron. Try starting your day with a bowl of porridge, or throwing some barley in your next salad.

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Dark leafy greens

Broccoli, kale, Brussels sprouts, cabbage and other leafy green vegetables are high in iron. Serve with a squeeze of lemon for optimum iron absorption (see tip).

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Beans and legumes

All beans and legumes contain iron but white beans, kidney beans, lentils and chickpeas are some of the best sources of iron in this food group.

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Nuts and seeds

Soaked cashews can form the basis of creamy pasta sauces, and chia seeds are an iron-rich addition to salads and veggie bowls. Sesame, sunflower, and pumpkin seeds, as well as hazelnuts, also pack an iron punch.

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Soy beans are super high in iron and eating tofu is a great way to increase your iron intake. Tofu is a great carrier of flavours so try marinating it in your favourite sauces before cooking.

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Dried fruit

Dried apricots, prunes, figs and raisins are a great way to get an iron boost, though they can be high in sugars so best to eat these in moderation.


Iron is more easily absorbed when it’s combined with vitamin C. So add some capsicum, tomato or a squeeze of lemon to your meal, or wash it down with a glass of freshly squeezed orange juice to get the most from iron-rich foods.

There are many different reasons why your iron level might not be what it should be. If you feel like your energy isn’t 100%, consider speaking to your doctor about taking an iron supplement.