Foods Rich in Iron: Fuel Your Body

Do you know how to add iron to your diet? In fact, many people struggle with this. Therefore, we thought we could help. Adding foods rich in iron to your diet isn’t hard. By adding a few different items to your daily routine, you can keep your iron levels up. In turn, keep your energy up as well.

Foods Rich in Iron by Hilltop Acres

Why Do We Need Foods Rich in Iron?

Iron is essential. We need it to survive. So, it’s necessary to know how to add foods rich in iron to our diets.

In short, iron helps to carry oxygen in our bodies. Without it, we start to notice symptoms such as:

  • Exhaustion
  • Shortness of Breath
  • Sensitivity to Cold
  • Brittle Nails and/or Hair Loss
  • Fast Heartbeat
  • Weakness
  • Pale Skin

While some people are more at risk than others, for the most part, adding foods rich in iron helps to avoid this. If you are concerned, contact your doctor. A simple blood test is often enough to check your levels. From there, you can create a plan.

In the meantime, try out some of these foods rich in iron to give you what you need. Watching what you eat is often enough. A healthy diet is a key to getting the iron you need. So, please don’t wait until it’s too late.

Examples of Foods Rich in Iron

On average, a female needs 18mg of iron per day. Similarly, a male needs 10mg. Without a doubt, meat is one of the best sources. Yet, it’s not the only way to find foods rich in iron. There are tons of other great options for you to choose from. This section will give you the low down on which meats to eat and which alternatives to choose.


Of course, eggs are a favorite at Hilltop Acres. It’s what we do. In our store, we offer a variety of options. But, eggs are growing in popularity all around the world. Once a breakfast staple, eggs are now used for breakfast, lunch, and dinner.

Iron in Eggs by Hilltop Acres

Eggs are an excellent source of iron, protein, and other essential minerals. So, why not find more ways to add them to your daily routine?

Here are our top 3 reasons to crack open an egg:

  1. The average egg has 1.89mg of iron.
  2. Egg yolks contain choline. This nutrient is known for helping with brain development in people of all ages.
  3. One large egg contains over 6g of protein. As we know, protein increases muscle mass and lowers blood pressure.

Are you looking to pack a real punch? Add eggs to your leafy greens. Another food rich in iron is spinach. But, we will get into that more below.

Spinach, Kale and Other Leafy Greens

As we mentioned, leafy greens are an excellent example of foods rich in iron. Cooked or raw, it has the same impact. Plus, if you’re not a fan of the taste – we have a few ways to sneak them into your meals.

Leafy Greens by Hilltop Acres

As far as iron is concerned, spinach is the best option. Nevertheless, it’s not your only option. Swiss chard and kale are also great choices. Try out one of these fantastic recipes:

Sautéed Swiss Chard with Parmesan

Kale Caesar Salad

Spinach and Egg Scramble

Lastly, try adding a handful of spinach to your favorite smoothie recipe. We swear you won’t even know it’s there. We bet that even your kids will love it. Don’t let spinach scare you!

If you don’t have a smoothie recipe in your back pocket, we love this Strawberry Spinach Smoothie.


If you are a meat-eater, this is your best bet for increasing foods rich with iron. Yet, it’s not only red meat. Moreover, it’s about choosing the right meats to add to your diet.

Beef and Chicken by Hilltop Acres

Red meat indeed has the highest amount of iron. But, it’s not only beef. You could try finding local venison or lamb as well. Each of these options provides a solid amount of iron per serving.

On the contrary, poultry is also a fantastic option. While it does not provide much iron per serving, it is often a leaner choice. Additionally, choose dark meat over white meat.

Try out our boneless, skinless chicken thighs today! We also offer full chicken legs, which are great for baking in the oven or to throw on the bbq this summer. If you’re looking for turkey, we’ve got that too. See us in-store or check out our website for all our delicious options. We would be happy to help you pick out the perfect product.

Meat Alternatives

Iron Rich Meat Alternatives by Hilltop Acres

Plant-based staples are also rich in iron. For instance, chickpeas and other legumes are known to be powerhouses in the vegetarian community. They also deliver a lean protein needed to fuel our bodies. If you’re not a fan of the texture, try starting with hummus. You can make your own or find it locally.

Easy Hummus

Lentils are also great for adding to soups. Often, you won’t even know they are there. Just half a cup of lentils provides 20% of your daily iron! Try using lentils instead of ground beef in one of these classic recipes:

Red Lentil Chili

Hearty Spaghetti Bolognese

Although these recipes only use lentils. You could also substitute half lentils, half ground beef for a non-vegetarian meal. The choice is yours.

Lastly, there are also some quick and easy options to help add iron to your diet. Do you eat cereal in the mornings? Check the ingredients. Some cereals are fortified with extra iron to help kickstart your day.

Did you know that Cheerios contain over 16g of iron per serving? That’s right! A favorite to many, and as it turns out, a food rich in iron. However, be sure to avoid the flavored varieties. The more sugar it contains, the less healthy it will be in the end.

To conclude, iron is an important mineral that we need to survive. Yet, we shouldn’t need to supplement if we choose foods rich in iron daily. Try out some of these delicious recipes and ideas, and let us know what you think.

We look forward to seeing you soon!


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Store Address

Hilltop Acres Poultry Products
1501 Maple Bend Road
Bloomingdale, Ontario
N0B 1M0, Canada


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