Liver, especially from beef or chicken, is exceptionally high in iron. It contains heme iron, which is highly absorbable by the body.
Shellfish such as clams, mussels, and oysters are rich sources of iron. They also provide other essential nutrients like zinc and vitamin B12.
Soybeans and soy products like tofu and tempeh are excellent plant-based sources of iron. They are also rich in protein and other nutrients.
Lentils are legumes that are high in iron and fiber. They come in various colors such as green, red, and black and can be easily incorporated into soups, salads, and stews.
Spinach is a leafy green vegetable packed with iron, along with other vitamins and minerals. It can be enjoyed raw in salads or cooked in various dishes.
Quinoa is a gluten-free grain that is a good source of iron, protein, and fiber. It can be used as a substitute for rice or added to salads, soups, and stir-fries.
Pumpkin seeds, also known as pepitas, are a nutrient-dense snack high in iron, magnesium, and zinc. They can be eaten roasted or added to salads, yogurt, or trail mix.
Dark chocolate with a high cocoa content is a surprising source of iron. It also contains antioxidants and other beneficial compounds.
Tofu, made from soybeans, is a versatile plant-based protein that is rich in iron. It can be used in stir-fries, salads, soups, and other dishes.
Many breakfast cereals are fortified with iron and other vitamins and minerals. Choosing fortified cereals can be an easy way to boost your iron intake.