A Gentle Boost: Why Women Need More Iron

Many women experience fatigue, low mood, or brain fog—often caused by iron deficiency. Monthly cycles, hormonal changes, and busy lifestyles can increase our need for iron.

But iron supplements aren’t always ideal. They can be hard to digest or simply unpleasant. Instead, why not start with something natural, rooted in centuries of tradition—and truly enjoyable to eat?

Top Iron-Rich Snacks That Support Women’s Rhythm

1. Jujube (Red Date): The Superfruit of Herbal Medicine

Known as da zao in Traditional Chinese Medicine, jujube has been loved by women in East Asia for over 3,000 years.
It contains more iron than prunes and also includes vitamin C, which helps your body absorb iron more effectively.

Jujube is also known for its calming properties. In herbal tradition, it supports "blood and spirit"—meaning it helps nourish energy and ease emotional fluctuations.

Try it in our Zen Snack: Jujube

2. Goji Berries: Sweet, Tart, and Powerful

Goji berries are naturally rich in iron, antioxidants, and vitamin A.
Used in Chinese herbal blends to support the liver and blood, they’re also great for skin and mood.

They’re delicious on their own or paired with jujube, creating a powerful, synergistic blend of nutrients.

Try it in our Zen Snack: Jujube & Goji

3. Pumpkin Seeds: Small But Mighty

Pumpkin seeds are loaded with iron, magnesium, and healthy fats.
They’re easy to sprinkle on yogurt, blend into smoothies, or snack on throughout the day.
They don’t just help with iron—they support energy and nervous system function too.

4. Dried Apricots & Figs: Naturally Sweet Iron Boosters

Dried apricots and figs are portable, delicious, and naturally rich in iron and fiber.
They make an excellent afternoon snack—especially when paired with nuts or plant-based protein.

5. Dark Chocolate – A Guilt-Free Treat with Iron Benefits

Dark chocolate (with 70% or more cacao) isn’t just delicious—it’s surprisingly rich in iron, offering around 7mg per 100g.
It also contains magnesium and antioxidants that may help reduce stress and support mood and focus—especially helpful for women during energy dips or hormonal shifts.
To get the full benefit, choose minimally processed chocolate with low sugar content, and avoid milk chocolate or overly sweetened varieties.

Snack Smarter: Tips for Iron Absorption

Pair iron-rich foods with vitamin C (like citrus or berries) to boost absorption.
Avoid coffee or dairy close to snack time, as they can block iron uptake.
Eat small amounts of iron-rich snacks consistently throughout the day.

Nourish Yourself with Our Herbal Snacks

Brown Sugar 1st’s Zen Snack Series is crafted with women’s wellness in mind—featuring naturally iron-rich ingredients rooted in Eastern herbal wisdom.

Explore our delicious, functional snacks made with jujube, goji berries, and more.