I’m a big believer in using primarily our food (and lifestyle habits) as medicine, and then we add in supplements where needed, and lastly pharmaceutical interventions as last resort.
We have always known that foods from nature have great healing properties, and are intended to nourish us and keep us healthy - when used properly.
This principle applies to our everyday health, too; to maintining optimal levels of vitamins and minerals for helping our body to function optimally, to feel good, have good energy, and also, to both prevent and treat ANEMIA.
If you’ve been feeling tired, weak, short of breath, or have noticed you’re getting dizzy, low iron may be one possible reason. Iron deficiency is one of the most common nutrient deficiencies worldwide, especially among women of reproductive age, vegetarians, vegans, pregnant women, and endurance athletes.
The good news? In many cases, nutrition and lifestyle can play a powerful role in preventing - and even helping improve - iron deficiency. Building an iron-rich diet is one of the best ways to support healthy iron stores over the long term.
Remember…
Every meal is an opportunity to nourish our bodies with the nutrients they need to thrive.
What is anemia?
Anemia occurs when your body doesn’t have enough healthy red blood cells or hemoglobin to carry oxygen efficiently throughout the body. There are several types of anemia, but iron-deficiency anemia is by far the most common. READ MORE HERE.
Iron is essential for producing hemoglobin, the protein inside red blood cells that transports oxygen. Without adequate iron, our cells don’t receive the oxygen they need, leaving us feeling fatigued and low on energy.
Iron-rich plant foods
Although animal foods contain highly absorbable heme iron (and I usually suggest eating more read meat when it comes to boosting iron), many plant foods are excellent sources of non-heme iron.
Some of my favorite iron-rich plant foods include:
Lentils, Beans (black, kidney, white, chickpeas)
Soy (look for organic!): Tempeh, Tofu, Edamame
Seeds, especially: Pumpkin seeds (pepitas), Hemp hearts, Sesame seeds and Tahini
GF grains, especially: Quinoa, Amaranth, Oats
Dark leafy greens, especially: Spinach, Swiss chard, Kale, Beet greens
Dried apricots, Raisins, Blackstrap molasses
How to maximize iron absorption
One of the most important things to know is that it’s not only about how much iron you eat—but also how well you absorb it.
Here are some simple strategies that can make a big difference:
1) Pair iron-rich foods with vitamin C. Vitamin C can significantly increase the absorption of plant-based iron. Great vitamin C foods include:
Bell peppers, Tomatoes
Broccoli, Brussels sprouts
Citrus fruits, Strawberries, Kiwi and Papaya
This is why squeezing fresh lemon over a lentil dish or serving your meal with tomatoes and peppers is such a simple but effective habit.
2) Avoid drinking tea or coffee with meals. Coffee and tea contain compounds called polyphenols and tannins that can reduce iron absorption. If possible, enjoy them at least one to two hours before or after your iron-rich meals.
3) Include adequate protein. Protein supports overall health, including the production of healthy blood cells. If you eat animal protein, I suggest including 4-6 oz animal protein with at least one meal a day. Beans, lentils, tofu, tempeh, edamame, nuts, and seeds are excellent plant-based protein sources. I personally like to combine proteins, ex. 4oz chicken or fish with 1/4 cup lentils, chickpeas or beans. If you’re vegan or looking for plant based meals, I love to combine tofu or tempeh with lentils or beans.
4) Support a healthy digestive system. Even the healthiest diet won’t help if your body isn’t absorbing nutrients properly. Low stomach acid, digestive disorders, chronic inflammation, or gut imbalances may reduce iron absorption.
Eating slowly, chewing your food well, managing stress, and supporting gut health can all help optimize nutrient absorption.
5) Lifestyle habits that support healthy iron levels. Nutrition is just one piece of the puzzle. Other healthy habits include:
Eating enough calories to meet your body’s needs.
Including a variety of whole plant foods every day.
Prioritizing quality sleep.
Managing chronic stress.
Staying physically active while allowing adequate recovery.
Also…working with your healthcare provider if you have heavy menstrual bleeding, digestive conditions, or persistent fatigue.
Note: If you suspect you may have iron deficiency, it’s important to ask your healthcare provider for appropriate blood work before starting iron supplements. Too much iron can also be harmful, so supplementation should be individualized.
Today I want to share two delicious recipes packed with iron-rich ingredients that can potentially help prevent anemia.
Today’s recipes combine several naturally iron-rich ingredients—including lentils, leafy greens, and vegetables—with vitamin C-rich foods that help maximize absorption.
1. Beet, Lentil & Tempeh Burgers
These hearty veggie burgers are packed with plant protein, fiber, iron, and antioxidants. Lentils and tempeh provide a wonderful combination of protein and iron, while beets add natural sweetness, color, and phytonutrients. I make a big batch of these at least once a month and keep them in the freezer.
(Insert recipe here.)
2. Roasted Cauliflower, Eggplant, Tomato, Greens & Lentil Bake
This colorful one-pan meal is loaded with nourishing vegetables, lentils, and leafy greens. Tomatoes naturally provide vitamin C, helping improve the absorption of the iron found in the lentils and greens. It’s a comforting, nutrient-dense meal that’s perfect for meal prep.
(Insert recipe here.)
Final thoughts
Supporting healthy iron levels doesn’t require complicated diets or expensive supplements. Consistently filling your plate with a variety of iron-rich whole foods, pairing them with vitamin C-rich produce, and supporting your overall digestive health can go a long way toward nourishing your body.
These two recipes are simple, satisfying, and full of ingredients that work together to help support healthy iron levels—one delicious bite at a time.
As always, remember that food is one of our most powerful tools for health. Small, consistent habits truly make the biggest difference.