Six pantry staples every time-poor person needs to manage iron deficiency

If you have low iron and time poor (who isn’t?), this one’s for you. Between remembering to take your iron supplement, dealing with iron deficiency fatigue, and juggling life commitments, it’s a struggle to stay on top of eating enough iron-rich food. So, here are six pantry staples to always have on hand to stay on top of managing iron levels when you have little to no time.

Fortified Cereal

Iron-fortified cereals are an easy way to boost your iron intake at breakfast. Look for cereals with at least 3mg of iron per serving. These cereals can also be high in fiber - perfect for managing constipation that commonly comes with taking iron supplements. Check for at least 5g of dietary fiber per 100g on the nutrition panel. For more tips on choosing a winning cereal, use our guide.

Nuts, Seeds, and Their Pastes

Cashews, sunflower seeds, and peanut butter are convenient iron sources for vegans, vegetarians, and coeliacs. And, these pantry staples aren't just for snacks. Use these as garnishes and dressings. Think topping stir-fries and tray bakes with cashews, sprinkling seeds on salads, and mixing peanut butter with soy sauce for a delicious poke bowl dressing. Need meal prep recipe inspo? Try our Tofu, Cauliflower and Potato Tray Bake with Lime Yoghurt, Sweet Potato Muffins or Five Minute Vietnamese Salad.

Dried Apricots

A small handful of dried apricots contains just over 1mg of iron, equivalent to an egg! Dried apricots are also an excellent pre-training snack for athletes (who are at high risk of low iron) as they quickly break down into glucose, the main fuel source for exercise.

Canned Fish

While red meat is known for being iron-rich, canned sardines and salmon are also packed with iron and require no cooking, making them perfect time-savers. Quick meal ideas include sardines on toast, tuna with crackers, or a salmon wrap.

Legumes

Canned legumes are essential for vegans and vegetarians, offering up to 3mg of iron per one cup serving. Think baked beans, canned lentils, and four-bean mix. Legume-based pastas are also a fantastic option to nearly double the iron content of your meal compared to regular pasta. Give our Chickpea Pasta with Lentils and Leftover Veg recipe a go for your iron-rich legume fix.

Orange Juice Poppers

While not a rich source of iron, orange juice is an excellent source of vitamin C, which supports iron absorption, especially for non-haem iron found in legumes, nuts, seeds, whole grains, and dried apricots. Choose poppers with around 50mg of vitamin C per serving to ensure optimal iron absorption.

Struggling to get enough iron? Need easy ways to get your levels back up and feel energised again?  At TLD, we understand managing iron deficiency is more than just knowing which foods to eat. That’s why we provide personalised support, considering your unique lifestyle and nutritional needs to develop practical, simple strategies that suit you. Book an appointment with our team today and take the first step towards a more nourished and energised you.

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