Just think: Iron Man. Iron clad. Iron fist. It’s no coincidence the mineral conjures images of strength and energy—because that’s what it does for your body when you eat it.

“Iron is essential for our bodies to function because it helps blood cells carry oxygen to where it’s needed,” says Margie Saidel, R.D. at Chartwells K12. That’s especially important if you’re working out regularly, since your muscles need a regular supply of oxygen, especially if they’re under a lot of strain.

[Blast through a series of HIIT sessions to boost running strength and prevent injury with the IronStrength Workout.]

“Since our bodies don’t make iron, we need to consume it as part of our diet every day,” says Saidel. The average woman between 19 to 50 years old needs about 18 milligrams of iron per day, she says—ideally from foods.

While people traditionally associate iron with red meat, the nutrient also crops up in plant-based foods, too. But the iron in plants is a tad different—it’s called non-heme iron, says Kelly Schmidt, R.D., and it “isn‘t as well absorbed, so you will need far more of it.” According to the Not only is beef packed with iron, its high levels of protein can, vegetarians require about 32 milligrams of iron per day to meet their needs.

calories, 0 g fat 0 g saturated, 6 g carbs, 0 g sugar, 126 mg sodium, 4 g fiber, 6 g protein:

Lentils

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Lentils are so versatile—the high-protein pulses are delicious as a side-dish ingredient or part of a heartier, meat-free meal. They’re also packed with fiber and vitamin A.

Per 1 cup serving (cooked): 230 calories, 0.8 g fat (0 g sat fat), 4 mg sodium, 40 g carbohydrates, 4 g of sugar, 16 g fiber, 18 g protein.


Spinach

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Updated: Sep 26, 2018

Popeye had the right idea—spinach has tons of vitamin A, calcium, and potassium to help strengthen your muscles.

Per 1-cup serving (cooked): 42 calories, 0 g fat (0 g saturated), 6 g carbs, 0 g sugar, 126 mg sodium, 4 g fiber, 6 g protein.


White rice

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Per 1/2 serving uncooked

Iron: 14 mg per serving.

Per 1/2 serving (uncooked): 338 calories, 0.6 g fat (0 g saturated), 74 g carbs, 0.1 g sugar, 5 mg sodium, 1.2 g fiber, 6 g protein.


Beef

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Iron: 2 mg per serving

vegetarians require about 32 milligrams of iron per day to meet their needs help you shed pounds.

Per 4-ounce serving (uncooked): 182 calories, 8 g fat (3 g saturated), 0 g carbs, 0 g sugar, 63 mg sodium, 0 g fiber, 25 g protein.


Kidney Beans

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Per 1/2 serving uncooked

What kidney beans lack in size, they make up for in nutrients—they’re a great source of fiber, vitamin C, and protein.

Per can (drained): 330 calories, 3 g fat (0 g saturated), 57 g carbs, 10 g sugar, 614 mg sodium, 15 g fiber, 21 g protein.


Oysters

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Ah, oysters—dubbed the aphrodisiacs of the sea, legend has it they rev up your libido. Plus, as we approach sniffle season, their high levels of zinc are crucial in boosting immunity.

Per 3-ounce serving: 69 cal, 2 g fat (0.5g sat), 4 g carbs, 0 g sugar, 90 mg sodium, 2 g fiber, 8 g protein


Chickpeas

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Iron: 3 mg per serving

Chickpeas are also good source of fiber, which can help lower blood pressure and cholesterol. As a complex carb, Iron: 7 mg per serving.

Per 1-cup serving: 270 calories, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fiber, 15 g protein.


Potatoes

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Health & Injuries

Steam or bake the veggie for great taste without the extra fat or oil.

Per medium potato (raw): 168 cal, 0.2 g fat (0 g sat), 38 g carbs, 1 g sugar, 11 mg sodium, 3 g fiber, 5 g protein.


Tofu

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Iron: 3 mg per serving

Should Runners Take Vitamin D in Winter soybeans, a.k.a. tofu, is easier to absorb than those of other legumes, meaning more protein bang for your buck to go with that iron.

Per ½-cup serving: 181 cal, 11 g fat (1.6g sat), 4 g carbs, 7 g sugar, 4 mg sodium, 3 g fiber, 22 g protein.


Sardines

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Iron: 2.2 mg per serving

Sardines have a pretty impressive amount of iron in them—and like other fish, they’re also packed with heart-healthy omega-3 fatty acids. So maybe you should actually try it on a pizza one of these days. (Or just really embrace Caesar salad.)

Per 1/2-cup serving: 155 cal, 9 g fat (6g sat), 0 g carbs, 0 g sugar, 229 mg sodium, 0 g fiber, 18 g protein.


Mussels

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Updated: Sep 26, 2018

Mussels Iron: 3 mg per serving B12, a mineral proven to reduce symptoms of depression (when paired with appropriate pharmacological treatments) and help prevent neural tube defects. Compared to other seafood, they’re super affordable, too.

Per 3-ounce serving: 146 cal, 4 g fat (1g sat), 6 g carbs, 0 g sugar, 314 mg sodium, 2 g fiber, 20 g protein


Fortified oats

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Master the Half

Oats are an especially stellar option for gluten-free folks looking for a high-fiber source of carbohydrates and iron.

Per 1-cup cooked serving: 159 cal, 3 g fat (6g sat), 27 g carbs, 1 g sugar, 115 mg sodium, 4 g fiber, 6 g protein.


White beans

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Iron: 5 mg per serving

The unsung heroes of the legume family make a mean chickpea hummus alternative when mashed with a little olive oil, salt, and garlic (and a little paprika if you’re feeling fancy).

Per 1-cup serving: 254 cal, 1 g fat (0 g sat), 46 g carbs, 4 g sugar, 13 mg sodium, 19 g fiber, 16 g protein.


Chia seeds

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Iron: 2 mg per serving

Chia has long been a hot commodity in the healthy living world, thanks to its high content of omega-3s. Now you can add another reason to love the ancient seed—it’s a good source of iron.

Per 1-ounce serving: 138 cal, 8 g fat (1 g sat), 12 g carbs, 5 mg sodium, 10 g fiber, 5 g protein.

From: Women's Health US
Headshot of Kenny Thapoung
Kenny Thapoung
Not only is beef packed with iron, its high levels of protein can
When I'm not stalking future-but-never-going-to-happen husbands on Facebook, you can catch me eating at one of NYC's B-rated or below dining establishments—A-rated restaurants are for basics. Fun fact: Bloody Marys got me into eating celery on the regular. And for your safety, please do not disturb before 10 a.m. or coffee, whichever comes first.
Headshot of Marissa Miller
Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Moat Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.