Feeling sluggish or struggling to concentrate could be a sign that your body is low on iron. Iron is essential for transporting oxygen in the blood, supporting energy levels, and keeping your brain functioning at its best. Nutritionist and personal trainer Mary Sabat explains that incorporating iron-rich foods into your diet can help combat fatigue and sharpen mental focus. Here are six top foods Sabat recommends for maintaining optimal iron levels.
This Clean, Effective Powder Helps Support Muscle Growth, Endurance, And Recovery
1. Beef, Lamb, and Pork
“Beef, lamb, and pork are rich sources of heme iron, which is easily absorbed by the body,” Sabat says. Heme iron, found in animal products, is absorbed more efficiently than the iron in plants (helping ensure your brain gets enough oxygen for sharper focus). While red meat is highly beneficial, Sabat cautions that “consuming too much red meat on a regular basis could lead to adverse health effects.” For days you want to skip red meat, she suggests poultry as a great alternative.
2. Chicken and Turkey
“Chicken and turkey also contain heme iron, though in slightly lower amounts than red meat,” Sabat notes. “They are still valuable sources of protein and iron.” These lean meats make it easy to maintain iron intake while keeping meals lighter and lower in saturated fat.
3. Tofu
Tofu and other soy-based products are not only high in iron but also provide a solid dose of protein. “They are particularly valuable for vegetarians and vegans,” Sabat says. Adding tofu to stir-fries, salads, or soups is an excellent way to boost iron intake without consuming animal products.
4. Legumes
Beans, lentils, chickpeas, and other legumes are “excellent plant-based sources of iron,” Sabat explains. In addition to iron, they provide fiber, which supports digestion, are naturally low in fat and prevent dips that can worsen brain fog.. Legumes are versatile and can be incorporated into stews, salads, or as a hearty side dish.
5. Whole Grains
“Fortified cereals, quinoa, and whole wheat products like bread and pasta contain iron,” Sabat says. Choosing whole grains over refined options provides extra nutritional benefits, including fiber, B vitamins, and minerals, while still contributing to your daily iron intake.
6. Dark Leafy Greens
Spinach, kale, Swiss chard, and other dark leafy greens are plant sources of non-heme iron. “While non-heme iron is not as easily absorbed as heme iron, consuming these with vitamin C-rich foods can enhance absorption,” Sabat advises. Pairing your greens with bell peppers, citrus fruits, or tomatoes is a simple way to maximize iron absorption.
Bottom Line
Iron is a vital nutrient for energy, brain health, and overall wellness. By including a mix of heme and non-heme iron sources—like red meat, poultry, tofu, legumes, whole grains, and dark leafy greens—you can maintain steady energy levels and reduce brain fog. Small swaps and thoughtful combinations, especially pairing plant-based iron with vitamin C, make it easy to get the iron your body needs.
