Meals
•Centr Team
16 iron-rich recipes for an energy boost
Are you getting enough iron?
If you’ve been feeling fatigued, sluggish in recovery, or not quite performing at your best, low iron could be to blame. More than a third of women under 50 struggle with iron deficiency, making it one of the most common nutrient shortfalls.
Iron is a non-negotiable for fueling your body and mind. As Centr dietitian Angie Asche explains, this powerhouse mineral plays a key role in transporting oxygen, supporting muscle function, sharpening focus, strengthening immunity and aiding recovery. Whether you're pushing for new fitness goals or just want to feel more energized day to day, keeping your iron levels in check is a must.
To help you get the iron your body needs, your first stop should be the food you eat. We’ve put together a selection of simple, delicious iron-rich recipes. But first, let’s look at why iron is so important.
Why iron is essential in your diet
Iron is a critical mineral that helps your body function at its best. Here’s how:
- Oxygen transport – Iron is needed to produce hemoglobin, the protein in red blood cells that carries oxygen to your muscles and organs, keeping you energized.
- Energy production – It helps your body convert food into energy efficiently, so you can stay active and alert throughout the day.
- Muscle function – Iron supports muscle repair and growth, speeding up recovery after a tough workout.
- Cognitive health – Sufficient iron levels contribute to better concentration and overall brain function.
- Immune support – A steady supply of iron strengthens your immune system, helping you stay resilient against illness.
Sold on the big benefits of iron? Let’s dig into the best ways to get more of it in your diet.
How to rev up your iron intake
The first step to combating iron deficiency is through your diet. Angie recommends:
- Consume more iron-rich foods like beef, fish, eggs and poultry, as well as fortified grains, oatmeal, nuts, legumes and tofu.
- When you eat iron-rich foods, add some vitamin C to enhance absorption. For instance, have a glass of orange juice with your meat dish, add berries to a spinach salad or smoothie, or have bell peppers (capsicum) with fish.
- Limit coffee, calcium-rich foods and phytates (found in grains, legumes and nuts) when consuming iron, as they can inhibit absorption.
- Cook your meals in a cast iron skillet, as this can actually increase the iron content of your food.
16 iron-rich recipes for every meal of the day
Try these Centr recipes on those days you need a mineral boost.
Breakfast
Start your day right with these iron-rich recipes.
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1. Gut Health Berry Smoothie
The tag team combo of mixed berries and spinach will boost your vitamin C levels and your body’s iron absorption.
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2. Coco-citrus Green Smoothie
High in iron, high in flavor. This refreshing green smoothie is perfect for an extra iron kick in the morning.
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3. Golden Turmeric Porridge
Whether you prefer oats, rice flakes or quinoa flakes, this recipe is chock-full of iron – the honey and apricots are just the cherry on top.
Lunch
Need a midday mineral kick? We’ve got you.
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1. Roast Veggie Protein Bowl with Eggs
Beetroot, sweet potatoes, eggs and kale. The perfect blend of vitamin C, iron and other minerals to keep your energy up during the day.
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2. Tuna & Slaw with Crispy Chickpeas
People don’t always think of seafood when looking for iron, but tuna is a great source. We’ve teamed it up with crispy chickpeas to ensure you get a plant-based iron bump, too.
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3. Egg & Rice Lunch Bowl
With egg, spinach and quinoa in your lunch bowl, you have all the staying power you need for a strong afternoon.
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4. Kale Salad Bowl with Poached Egg
Once again, it’s the trusty combination of egg and greens packing an iron punch in this simple vegetarian lunch.
Dinner
These dinners are some of Dan’s favorites – and they’re packed with iron to boot.
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1. Thai-style Beef & Noodle Soup
Apart from helping you get an iron fix, this hearty noodle soup is a great fallback meal for whenever you’re feeling under the weather.
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2. Beef, Lime & Cilantro Fajita Bowl
Beef is a classic source of iron, but it doesn’t always have to come in the form of steak. Mix it up with this Mexican-inspired bowl.
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3. Dan’s Lentil & Mushroom Soup with Tofu
The combination of lentils and tofu makes a pot of Dan's soup a plant based iron powerhouse.
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4. Dan’s Seared Garlic Steak with Asparagus & Almonds
If you do feel like steak, do it the Dan way with this simple and tasty plate. The vitamin C in the asparagus will help your body make the most of all that iron.
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5 Lamb Patties with Salad
Mix up your high-iron red meat intake with these tasty patties (or rissoles). They’re packing hidden veg to up your iron absorption, too.
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6. Dan’s Chilli Tofu & Cashew Stir-fry
You can’t fail with a stir-fry, especially when it’s loaded with iron-rich cashews. Plus, the broccoli is working double time: delivering both iron and the vitamin C that aids absorption.
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7. Dan’s Chickpea & Coconut Dahl
Iron, protein, fiber… What nutrients aren’t chickpeas packing? Warm your soul and keep your body humming with Dan’s super nutritious bowl.
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8. Mushroom & Spinach Lasagna
Struggling to get enough iron on the regular? Batch cook and freeze this beauty so you have an easy dinner ready to go on busy nights. Tip: white mushrooms have the highest iron content.
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9. Dan’s Creamy Braised Beans
Scoop up the beans and kale from Dan’s deliciously creamy bowl on a piece of crusty bread, and you’ll be revving up your iron absorption.
Want more delicious recipes for active people?
FAQs for iron-rich meals
All your questions about getting more iron into your diet, answered in one place.
What is the number one iron food source?
Lean red meat is often considered the top iron source. It provides heme iron – the form your body absorbs more easily than the non-heme iron found in plant foods. By adding lean red meat to your diet, you can effectively boost your iron intake. Just remember to include it as part of a balanced diet, including vitamin C sources like tomatoes or citrus fruits to enhance absorption.
What snack has the most iron?
Pumpkin seeds are one of the best iron-rich snacks. They deliver a solid dose of iron in a small serving and can be enjoyed on their own or sprinkled over salads. Other great options include dried apricots, raisins and iron-fortified cereals. These snacks are quick, convenient and give your daily iron intake a boost. For even better absorption, pair them with a vitamin C source like oranges or bell peppers.
How can I raise my iron levels quickly?
To increase your iron level, prioritize heme iron sources like lean red meat or chicken, then pair them with non-heme iron foods like beans, spinach and fortified cereals. Lastly, add fruits rich in vitamin C – like oranges or kiwi fruit – to further enhance absorption.
Important: If you’re concerned about ongoing iron deficiency, consult a sports dietitian or doctor.
What can I drink to boost my iron levels?
We recommend trying out Angie Asche’s Gut Health Berry Smoothie. Spinach is the main iron source in this smoothie, with the added berries helping to increase absorption. Certain drinks can also affect how much iron your body absorbs. If you’re looking to bump up your iron levels with a smoothie, avoid pairing it with coffee or tea, which contain tannis that bind to iron molecules and carry it out of the body.
What happens when your iron levels are low?
Low iron can leave you feeling fatigued and weak, even during everyday activities. Other signs include shortness of breath, pale skin, dizziness and a faster heartbeat. It can also affect your concentration and overall well-being.
If you notice these symptoms, take stock of your meal plans and consider including more iron-rich ingredients or dishes. This can help restore your iron levels, but if symptoms persist, consult your doctor for further advice.
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