9 foods to cure iron deficiency
ET Online
Oct 3, 2025
Lean red meat (heme iron)
Heme iron from beef or lamb is absorbed far better than plant iron; small portions 2–3 times weekly can meaningfully support low iron.
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Lentils and beans (non‑heme)
Cooked lentils, kidney beans, and chickpeas add iron plus fiber and folate; combine with lemon, tomatoes, or leafy salads to boost uptake.
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Spinach and leafy greens (non‑heme)
Spinach, kale, and collards offer iron with bonus vitamin C and antioxidants; sauté lightly with a splash of lemon to aid absorption.
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Tofu and soy foods (non‑heme)
Firm tofu is rich in iron and protein; stir‑fry with bell peppers or serve with citrus‑based sauces to enhance absorption.
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Pumpkin seeds and nuts (non‑heme)
A small handful of pumpkin seeds, cashews, or almonds can help close gaps; sprinkle on salads or yogurt with fruit. (Disclaimer: Not medical advice.)
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