What iron does
Iron sits at the centre of haemoglobin, the molecule in your red blood cells that carries oxygen from your lungs to every tissue. Too little and you feel tired, cold and short of breath — the hallmarks of iron-deficiency anaemia.
Plant sources
Plants carry non-haem iron. There’s plenty of it in legumes, seeds, wholegrains, dark leafy greens and dried fruit — the challenge isn’t quantity, it’s absorption (see the hack below).
How many portions of each food would cover a day's iron?
Absorb more of it
Pair iron-rich plants with vitamin C — a squeeze of lemon, some peppers or a side of fruit can multiply how much iron you take up. Tea and coffee do the opposite, so keep them away from your iron-rich meals. See Pair iron with vitamin C.