First, two kinds of iron
Iron in food comes in two forms. Heme iron, found in meat, poultry and fish, is absorbed quite easily. Non-heme iron, found in lentils, beans, grains and leafy greens, is absorbed less easily, but how you eat it makes a real difference.
- Pair plant iron with vitamin C: tomatoes, peppers, citrus or fresh herbs on the same plate help your body absorb more of it.
- Save tea and coffee for between meals rather than with them, since they can reduce how much iron you absorb.
- A little meat or fish alongside beans or lentils also helps the plant iron get absorbed.
Six dishes that do it well
IndiaDal TadkaRed lentils simmered soft, then finished with spices sizzled in ghee or oil. Lentils are one of the richest plant sources of iron, and the tomatoes in many versions add vitamin C.See the dish and recipe → GreeceFakes (Greek Lentil Soup)Greece's everyday lentil soup, often cooked with tomato and finished with olive oil. Simple, cheap and very high in iron and fiber.See the dish and recipe → EgyptKoshariEgypt's beloved street food layers lentils, rice, pasta and chickpeas under a tangy tomato sauce: two iron-rich legumes in one bowl.See the dish and recipe → Costa Rica & NicaraguaGallo PintoRice and beans, the breakfast of Costa Rica and Nicaragua. Beans bring iron and folate, and together with rice they make a complete plant protein.See the dish and recipe → KoreaBibimbapA Korean rice bowl that brings together both kinds of iron: beef for heme iron and spinach for plant iron, with an egg on top.See the dish and recipe → ArgentinaBife con ChimichurriArgentina's grilled steak with a bright herb and garlic sauce. Beef is one of the most easily absorbed sources of iron, along with zinc and vitamin B12.See the dish and recipe →The takeaway
You don't need special foods to get enough iron. Lentils, beans and a little meat, eaten the way generations of home cooks have always eaten them, go a long way. If you'd like to start somewhere, a bowl of dal with a squeeze of lemon is a lovely place to begin.
If you think you may be low on iron, for example if you often feel tired, talk to a doctor before taking supplements. A simple blood test can tell, and too much iron can be harmful.
— The founder of Ask Nutmeg