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Iron intake

Strong

Plant and animal sources that support oxygen transport and reduce tiredness.

Iron contributes to normal oxygen transport and to the reduction of tiredness and fatigue. Pairing plant iron with vitamin C substantially improves absorption.

Iron contributes to normal oxygen transport and to the reduction of tiredness and fatigue.

Key nutrients

Heme iron

Strong

Well-absorbed form from animal sources.

Non-heme iron + vitamin C

Strong

Ascorbic acid boosts absorption of plant iron.

Recommended ingredients

Tap "Why it helps" for the mechanism behind each food.

Grains
Rolled Oats

4.3 mg iron per 100 g dry.

Legumes
Lentils

3.3 mg iron per 100 g — pair with vitamin C for better absorption.

Legumes
Chickpeas

2.9 mg iron per 100 g cooked.

Vegetables
Spinach

2.7 mg iron per 100 g; oxalates can reduce uptake.

Eggs
Eggs

1.8 mg iron per 100 g with modest absorption.

Grains
Quinoa

1.5 mg iron per 100 g cooked.

Recipes for this goal

Meals that fit

40 min · dinner · Easy

Lentil & Sweet Potato Stew

A warming one-pot with plant iron, complex carbs, and beta-carotene.

30 min · lunch · Easy

Herbed Chickpea & Quinoa Salad

A room-temperature grain salad with plant protein, fibre, and Mediterranean fats.

This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.