Reverse Iron Deficiency With Food

Did you know that 25% of people are deficient in iron? That number goes up to 30% for women of child-bearing age because of menstruation.

When your body doesn’t have enough iron, it can’t produce enough hemoglobin, the critical protein in red blood cells that carry oxygen to every cell in the body. Iron supplements are often not very bioavailable, so the best way to replenish your iron levels is also the most bioavailable way: through the food you eat. 

Here are some of the best foods for iron:

Organ Meat

If you want a truly great source of iron, go with organ meat.

For example, Chicken Liver: a 4 oz serving has 70% of your recommended daily allowance of iron, as well as 380% of your daily Vitamin A needs. Rich in Vitamin B12, Vitamin C, and Vitamin E as well, liver can be an outstanding nutritional source of several key nutrients.

Some people don’t like the flavor of liver, so if you’re in that camp you can take a supplement of 100% grass fed organ meat in a capsule. There are two companies that do it very well:

Paleovalley: Grass Fed Organ Complex

Ancestral Supplements: Grassfed Beef Organs


Sardines don’t get a lot of respect, but they should: in addition to supplying a sizable amount of iron, they’re rich in protein and omega-3 fatty acids, and deliver 50% of your recommended daily intake of Vitamin D.

“If you want a truly great source of iron, go with organ meat.”


Spinach already has a great reputation for its high levels of Vitamin A, but it is also an excellent source of iron. A 4 ounce serving of spinach contains over 3 mg of iron,  well as a range of other essential nutrients.


A 4 ounce serving of lentils contains a whopping 6.25 mg of iron, making them an excellent source of iron. Lentils cook more quickly than beans, so they are a great option when you’re looking for a quick fix of iron to supplement your daily intake.

Interested in a delicious meal high in lentils and chock full of iron?

Bobby’s Red Lentil Curry Stew With Kale:


  • Mirepoix: celery, carrots and onions. You can get this pre-packaged in the produce section, or make your own (finely dice ½ large red onion, 1 large peeled carrot, and 2 stalks of celery)
  • 1 heaping cup Organic Red Split Lentils
  • ¼ cup Thai Kitchens Red Curry Paste (you get monster flavor from this one)
  • 1 quart Beef Bone Broth
  • ½ bunch Organic Lacinato Kale
  • Organic Ghee

How To Make It:

  • Preheat a soup pot over medium heat with 2 tablespoons of ghee. Add the mirepoix along with ½ teaspoon of salt and a few cracks of pepper. Cook for 15 minutes, or until the veggies are very soft.
  • Add the curry paste. Rinse the lentils in cold water, and add them to the pot. Cook for 2 minutes, and then add the bone broth.
  • Bring to a gentle simmer and put the lid on the pot, then cook for 35 minutes. 20 minutes in, you should check for seasoning - it will probably need a little more salt.
  • Remove the stems from the kale and roughly chop. In the last 5 minutes of the cook time, add the kale to the pot. Turn off the heat and check for seasoning one last time.
  • Serve and enjoy!