Good News: You Don’t Need Organ Meats for Iron — Here’s What You Can Eat Instead

Growing up, I was the skinny, sickly girl who struggled with low iron levels. My mom, a nurse, was determined to feed me nutritious foods, including what she believed would boost my iron.

She insisted I eat chicken liver, but I detested it. The metallic taste, reminiscent of iron, was repulsive. Despite reluctantly consuming it, my iron levels remained deficient.

Now, 20 years later, my iron levels are normal, achieved without consuming any organ meats since leaving my parents’ home.

Instead, I turned to beans and expanded my vegetable intake to include green leafy vegetables like kale, spinach, and tomatoes, along with tofu and tempeh.

It turns out, organ meats, or any meat for that matter, aren’t essential.

According to Doctors for Nutrition, an Australian-based group led by medical and dietetic professionals, the recommended dietary intake for iron is 8 milligrams for adults and 18 milligrams for menstruating women. They suggest that a daily menu like this could provide over 30 milligrams of iron:

- Breakfast: a cup of oats
- Lunch: a baked potato with one cup of beans and leafy greens
- Dinner: a lentil and kale soup
- Snack: half cup of raisins and nuts

This menu supplies over 30 mg of iron, nearly four times the recommended dietary intake for adults and more than double that for menstruating women!

So, if you, like me, despise the taste of chicken liver, rest assured — you don’t need it for iron. There are plenty of other foods to help you meet your iron needs. And if you prefer to avoid meat altogether, you can do so without sacrificing your health.