The Good Sources of Iron You Need to Know


by Jenny Nelson, Clean Wellness Coach

A very common question is: what foods good sources of iron?

People ask this for many reasons. Often women want to know what foods a good sources of iron during the time of menstruation, when our iron stores are more depleted than usual. It’s often why I crave a delicious grass-fed burger during or right after my period.

Many men and women are also deficient in iron in general. Symptoms may include low energy, fatigue, poor circulation, and compromised digestion. So look over this list and add some iron-rich variety to your meals. Add some of these herbs and foods to your 21-Day Clean Program meals for an boost in nutrition.

Herbs and Foods that are Good Sources of Iron

Alfalfa, Almonds, Angelica, Anise, Apple, Apricot, Avocado, Banana, Basil, Beans, Beetroot, Bilberry, Blackberry, Black Cohosh, Blue Cohosh, Broccoli, Burdock, Capsicum, Carrot, Catnip, Cayenne, Celery, Chamomile, Chervil, Chickweed, Chicory, Comfrey, Cucumber, Dandelion, Dates, Dulse, Echinacea, Eyebright, Fennel, Fenugreek, Ginger, Ginseng, Goldenseal, Horehound, Horseradish, Horsetail, Kelp, Kidney beans, Lemongrass, Lentils, Lettuce, Lima beans, Liquorice, Mango, Marshmallow, Milk Thistle, Mullein, Mustard, Nettle, Nuts, Oats, Paprika, Parsley, Passionfruit, Peach, Pear, Peas, Peppermint, Pineapple, Plantain, Pokeweed, Potato, Prunes, Pumpkin seeds, Radish, Raisins, Raspberry, Red Clover, Rhubarb, Rice, Rosehip, Rosemary, Sarsaparilla, Scullcap, Sesame seeds, Sheep Sorrel, Shepherd’s Purse, Slippery Elm, Soya beans, Spinach, Strawberry, Thyme, Tomato, Uva Ursi, Watercress, Whole grains, Yarrow, Yellow Dock, Yerba Mate, Zucchini

Other sources: Liver, beef, lamb, poultry, clams, oysters, mussels. fish. Eggs. Blackstrap molasses. Brewer’s yeast. Cooking acidic foods such as tomatoes in cast-iron pots.

Other Tips on Good Sources of Iron

Pairing the above herbs and foods with chicken or turkey giblets, clams or heavy cream (preferably raw/unpasteurized and from grass-fed animals). Or pair these herbs with foods that are rich in vitamin C like berries (raspberries, blueberries, strawberries, blackberries), cantaloupe or watermelon, guava, starfruit, mangoes, papaya, pineapple, kiwi, tangerines, and oranges. Nuts like European variety chestnuts are also high in Vitamin C and Iron (double win).

Iron-rich foods such as spinach, collard greens, kale, or cooked beet greens also contain lots of Vitamin C. Tomato-based sauces, parsley, and sweet or hot chili peppers increase iron absorption. Sweet red peppers have greater vitamin C content than green ones just fyi. Eat potatoes, sweet potatoes, cabbage, corn, peas and Brussels sprouts for Iron, and use broccoli and cauliflower to help boost iron absorption by adding Vitamin C.