Iron-Rich Foods & Iron Health Guide Printout

Iron-Rich Foods & Iron Health Guide 

Iron is essential for producing hemoglobin, the oxygen-carrying protein in red blood cells. Low iron can lead to fatigue, brittle nails, pale skin, hair loss, brain fog, and anemia.

Normal Hemoglobin Ranges (Canadian Reference Values)

Group	Normal Range (g/L)
Adult women	120 – 160 g/L
Adult men	140 – 180 g/L
Pregnancy	≥120 g/L

Optimal Iron Storage Goals (Ferritin)

Status	Ferritin (µg/L)	Notes
Deficient	<30 µg/L	Fatigue, dizziness, and hair loss common
Borderline	30–50 µg/L	May still have symptoms
Optimal (women)	≥70 µg/L	Ideal for energy, mood, and thyroid support
Optimal (men)	≥100 µg/L	Ideal maintenance level

Heme Iron (Animal Sources — Best Absorbed)

Food	Serving	Iron (mg)
Beef (sirloin, lean)	3 oz	2.1
Chicken thigh	3 oz	1.1
Turkey (dark meat)	3 oz	2.0
Pork	3 oz	0.9
Lamb	3 oz	1.6
Liver (beef or chicken)	3 oz	5–9
Canned sardines	3 oz	2.5
Clams, oysters, mussels	3 oz	5–24

Non-Heme Iron (Plant Sources -Combine with Vitamin C)

Food	Serving	Iron (mg)
Lentils, cooked	½ cup	3.3
Kidney beans, cooked	½ cup	2.6
Chickpeas	½ cup	2.4
Tofu, firm	½ cup	3.0
Pumpkin seeds	2 tbsp	1.2
Spinach, cooked	½ cup	3.2
Quinoa, cooked	1 cup	2.8
Fortified cereals	1 cup	up to 18
Blackstrap molasses	1 tbsp	3.5

Iron Supplementation Guidelines

Iron Status	Ferritin (µg/L)	Hemoglobin (g/L)	Supplemental Iron Dose	Notes
Maintenance / prevention	≥70 / ≥100	Normal >120g/L	0–18 mg/day Diet may be adequate	Usually no added iron needed
Mild deficiency	30–50	110–120 / 120–130	0–30 mg/day	Low-dose Iron bisglycinate or food-based iron + Vit C
Moderate deficiency	15–30	100–110 / 110–120	45–100 mg/day	Iron Bisglycinate, fumarate, or polysaccharide iron + Vit C
Severe deficiency / anemia	<15	<100 / <110	100–200 mg/day	Iron Bisglycinate, fumarate, or Polysaccharide iron + Vit. C

Take with vitamin C (500 mg -1g) to enhance absorption. Avoid tea, coffee,  calcium , Magnesium , or zinc  near iron intake.

How Much Iron Required Per Day To Rebuild Iron Levels?

Iron Status	Ferritin (µg/L)	Hemoglobin (g/L)	Daily Iron Goal	Estimated Time to Restore
Maintenance (normal)	≥70 / ≥100	120–160 / 140–180	18–27 mg/day	Ongoing prevention
Mild deficiency	30–50	110–120 / 120–130	45–60 mg/day	2–3 months
Moderate deficiency	15–30	100–110 / 110–120	60–100 mg/day	3–6 months
Severe deficiency / anemia	<15	<100 / <110	100–200 mg/day	6–9 months or longer

Tips to Boost Iron

✔ Eat iron-rich foods with vitamin C (orange, kiwi, tomato, peppers, berries) daily✔ Cook in cast-iron pans — increases food iron content✔ Use a Lucky Iron Fish® or Iron Leaf® in soups, stews, or boiling water to add 6–8 mg of natural iron per use✔ Avoid tea, coffee, and dairy within 1 hour of meals✔ Combine animal and plant iron (e.g., beef + lentils + Vit C rich foods ) for better absorption

Summary

• Recheck bloodwork every 3 months• Target Hb >120g/L,  ferritin ≥70 µg/L (women) | ≥100 µg/L (men)• Continue maintenance intake once levels normalize