Foods With Iron: 5 Nutrient-Rich Dishes

Working out a lot? These high-iron foods will help keep your energy up—and your immune system strong.

By Marissa Lippert, R.D.

Eat iron. Pump iron. Repeat. It’s a mineral that carries oxygen from your red blood cells to your tissues and muscles, meaning it’s kind of essential to daily functioning and overall health—especially if you’re working out.

As a man, you want to shoot for 8 mg per day, which is fairly easy to get. Heme iron (found in animal protein sources) is generally a bit better absorbed than non-heme iron (found in plant sources), but even if you’re a vegetarian or vegan, you can still hit your goal. Promise. And that, in turn, will help keep your energy up and your immune system strong.

So, whether you’re a meat lover or a fan of all things green and grainy, you’ll find an iron source for you in the options ahead. Pro tip: Pair each iron-packed food with a food rich in Vitamin C , like citrus, bell peppers and broccoli. It’ll help your body better absorb this precious mineral. (You’re welcome.)