5 Recipes to Help Increase Your Iron Levels Naturally

If you feel lethargic, feel like you catch every sniffle going around, and aren’t as productive as you once were, it may be time to check your iron levels.

In Australia, over 1.1 million people are iron deficient. And approximately 2 billion people around the world are iron deficient. While it is not limited, iron deficiency and anaemia are most common in women. Menstruation, pregnancy, menopause, and diet trends are contributing factors. The recommended daily iron intake for adult women 18 – 50 years of age is 18mg. For women over 50 and adult males at any age, it is 8 mg. If you are pregnant, it is 27mg per day. In children, it ranges from 9mg to 15mg. Below is a simple graphic to help identify your iron requirements.

Iron is found in foods in two forms, heme iron derived from animal products and non-heme iron found in plant foods. Red meat and seafood are familiar heme iron sources. Liver and other organ meats are very high in iron, although they aren’t popular in most people’s diets. Plant foods containing iron include whole grains, nuts, legumes, lentils and peas, some fruits and vegetables, and tofu.

Why is iron essential?

There is an established connection between iron deficiency and lowered immunity. Iron functions as part of proteins and is a co-factor of many enzymes used in metabolism. It is essential for many biochemical processes, including the production of cellular energy (ATP), antioxidant protection, destruction of bacteria, viruses and microbes, carbohydrate metabolism, DNA synthesis, and niacin synthesis. Niacin is a B vitamin used by your body to support your nervous system and digestive system and keep your skin healthy. In children iron supports neurological development and a lack of iron may be seen as a reduced attention span, less able to grasp concepts, delays in language and motor skills and greater irritability.

Like all nutrients, iron holds no value unless we can absorb it, also known as bioavailability. Heme iron is the easiest for our bodies to access, and if you are vegan or plant-based, you may need to eat more iron-rich vegetables to ensure adequate amounts of iron in your diet. To support the absorption of dietary iron, eat vitamin C-rich foods while you eat high iron foods. For example, have a drink of juice or include foods like broccoli, grapefruit, kiwi, leafy greens, melons, oranges, peppers, strawberries, and tomatoes. Combining your iron intake with vitamin C will increase the bioavailability of the iron. 


Common symptoms of iron deficiency include fatigue, dizziness and headaches, breathing difficulties, pale or yellow skin, and cold feet and hands. Managing your iron levels can improve your energy levels, support your immune system and improve your general well-being. If you are experiencing these symptoms, I encourage you to have your iron levels checked with your health practitioner. You may need a period of supplementation to replenish your stores.

To help increase your iron levels naturally, I have compiled 5 of my go-to recipes. Each recipe has a balance of Vitamin C to help support the bioavailability and absorption of the iron. Click on the recipe title to be taken to the recipe.

Carrot Sesame Patties

White Bean Burgers with Salsa

Beef & Liver Meatballs with Grain Free Tabbouleh

Crispy Lemon Caper Monkfish & Grilled Cabbage with Creamy Lime Dressing

One Pan Chicken Souvlaki

If you would like some support with your nutrition, and to help keep it simple for you and remove confusion over what to eat, I created seasonal self-guided Nutrition Resets. These include recipes using seasonal produce, meal plans to follow (if that is your thing), nutrition education, mindfulness practices to manage stress and a journal if you want to explore your relationship with food and your health and well-being a little deeper. You can learn more about them here.

Enjoy the recipes! Let me know your favourite in the comments below.

And as always, remember your reason, your health, your mission and the people you love.

OM xx

Blog posts are not intended to provide medical advice or take the place of medical advice and treatment from your doctor. Readers are advised to consult their qualified health professionals regarding specific health questions. Ocea Marie does not take any responsibility for possible health consequences for anyone reading or following the information available on the blog. All readers, especially those taking prescription or over-the-counter medications, should consult their doctor before beginning any nutrition or supplement program.