health and wellbeing

boost your iron the natural way!

posted on: October 14, 2025

by: Ceres Organics

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From seaweed to seeds, adding small amounts of iron rich foods to your meals and snacks throughout the day can help you build towards your recommended daily intake. Health guidelines recommend, women aged 19-50 need 18mg of iron per day, dropping to 8mg after age 50. For men of all ages, the recommended daily intake is 8mg.

Here’s a round-up of six of our pantry favourites, which offer a plant-based source of iron. Pair these foods with vitamin C-rich options like citrus, berries, or colourful vegetables to help boost absorption.

1. Seaweed

Just a sprinkle of Sea Lettuce or Dulse adds a serious iron boost! Sea lettuce is the iron champion of our seaweed range, with an impressive 4mg in each 1.5g serve. Alternatively, Dulse, known as the ‘vegan bacon’, offers 1mg per 5g serve. Perfect stirred through soups, sprinkled on rice, or blended into smoothies. 

2. Lentils

Lentils not only offer up fibre and protein, but a ½ cup serving of cooked lentils also provides around 3mg of iron. The perfect boost to soups, curries, salads and pies.

3. Beans

Key pantry staples like chickpeas and black beans are a great way to boost your iron, offering around 1.6mg and 2.1mg per serve. Toss them in salads, Mexican dishes or add them to sweet treats.

4. Chia Seeds

Chia seeds are a good plant-based source of iron, with a 30g serve providing around 2.1mg. Try adding them to smoothies, oats or chia puddings. Soaking chia seeds overnight before eating can improve iron availability.

5. Pumpkin Seeds

Pumpkin seeds are a great snack, with a small handful (~30g), providing approximately 2.6mg of iron. Enjoy them straight from the jar, or sprinkle over porridge, salads or baking. 

6. Quinoa

Quinoa is a nutritious, plant-based grain and a complete protein, containing all nine essential amino acids. It is also a good source of iron, with just 1 cup of cooked quinoa providing around 2.1mg of iron. The perfect base for salads, stir-fries and baking.

Try adding a few of these versatile foods to your everyday meals to help support healthy iron levels!


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