Iron is an essential mineral that plays a critical role in keeping our bodies functioning properly. While we often hear about vitamins like C and D, iron can fly under the radar. But make no mistake, iron is as important as any vitamin or mineral when it comes to our health. Without adequate iron, our bodies struggle to produce enough healthy red blood cells. These iron-rich cells are the vital transporters that carry oxygen from our lungs throughout the rest of our bodies. Every cell, tissue and organ depends on this oxygen supply to perform at its best. When we're low on iron, we can feel weak, fatigued and sluggish.

Foods That Contain Rich Levels of Iron

Maintaining strong iron levels is incredibly important to feel your most energised and healthy. To help you out, we've developed a handy guide featuring some of the most iron-dense foods available.

Spinach and Kale

These leafy green vegetables are packed with iron and are also rich in vitamin C, which enhances iron absorption. To make these wonderful vegetables easier to eat, they can be added to smoothies, salads, curries, or sautéed as a side dish.

leafy greens in two bowls on a countertop


Chickpeas are an excellent source of plant-based iron. Tasty and affordable, you can find chickpeas in any supermarket in the UK. They can be enjoyed in salads, soups, or as a protein-packed snack.


This cruciferous vegetable not only provides a good amount of iron but also contains various other essential nutrients, including vitamin C, folate, and fibre. Simple to cook and super tasty, you can enjoy broccoli steamed, sauteed, roasted, or in pasta dishes or stir-fries.


Lentils are a versatile legume that can be used in a variety of dishes, from soups and stews to salads and curries. They are an excellent source of plant-based iron and provide a punch of protein and fibre too.

Cashews and Almonds

These nuts are not only rich in iron but also contain healthy fats, essential fatty acids, protein, and various other vitamins and minerals. They make a nutritious snack or can be added to salads, yoghurt, or baked goods.

cashews and almonds

How much Iron do I need a day?

Now that we've covered the vital roles iron plays in supporting whole-body health, you might be wondering - how much of this essential mineral should I be aiming for?

The recommended daily iron intake depends on age and gender:

For men aged 19 and over, the target is 8.7mg per day.

For women aged 19 to 49, the recommendation jumps to 14.8mg per day. This higher amount accounts for regular blood loss during menstruation.

Once women reach age 50 and beyond, the recommended level drops back down to 8.7mg per day, assuming they are no longer menstruating regularly. Those women who continue to have periods after age 50 should follow the higher 14.8mg recommendation.

The good news is, for most people, you should easily be able to meet these daily targets through a balanced, iron-rich diet alone. Foods like spinach, lentils, beef, and more can all help boost your iron intake.

However, certain individuals may struggle to get optimal levels through diet alone, especially vegans/vegetarians, frequent blood donors, endurance athletes, and those with medical conditions impacting iron absorption. In these cases, supplemental iron can help ensure you're consuming the optimal daily dose.

Natural Thrive's Iron Rich Supplements

Whilst a balanced diet rich in iron-containing foods is essential for meeting your daily requirements, sometimes it can be challenging to get enough iron through diet alone.

That's where Natural Thrive's range of premium, plant-based powder supplements comes in. Our organic superfood powders are an excellent way to boost your iron intake while also providing a host of other essential vitamins, minerals, and antioxidants for overall health. Our iron supplements are made from organic, plant-based sources, ensuring you get the essential nutrients you need without any nasty additives.

Some of our recommended products include:

Organic spinach is renowned for its iron content and vital vitamins and minerals. Our spinach powder concentrates these benefits, offering a convenient way to meet your daily iron needs.

Kale, a nutrient-dense member of the Brassica family, is a key ingredient in this supplement. Our Organic Kale Powder not only boosts iron intake but also delivers essential nutrients crucial for your health.

Embrace the wholesomeness of Organic Broccoli in powdered form. Beyond its rich iron content, our Broccoli powder introduces antioxidants and vitamins for a valuable nutritional boost.

Our Chickpea Protein Powder is a plant-based powerhouse. In addition to being an excellent protein source, it significantly contributes to your iron intake, supporting energy levels and overall health.

Organic Beetroot Powder, derived from Beta Vulgaris, is a nutrient-rich supplement. Beets are a natural source of iron, providing a plant-based alternative for individuals seeking this essential mineral.

Prioritising your iron intake is a key step towards achieving a stronger and healthier lifestyle. Incorporating an array of iron-rich foods, such as spinach, kale, chickpeas, broccoli, and various other iron-rich meats, fruits and vegetables into your everyday diet presents a delicious and nutritious way to boost your iron levels. For those seeking an extra nutritional lift, Natural Thrive's range of premium, plant-based supplements provides an excellent boost to your diet too.

beetroot and its leaves

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