Liver, particularly from beef or chicken, is one of the richest sources of dietary iron. It contains heme iron, which is highly bioavailable and easily absorbed by the body.
Oysters are packed with iron, zinc, and other essential nutrients. They contain more iron per serving than most other types of seafood and are an excellent addition to a balanced diet.
Lentils are a plant-based source of iron that also provides fiber, protein, and various vitamins and minerals. They are highly versatile and can be incorporated into soups, stews, salads, and side dishes.
Beans, including soybeans, black beans, and kidney beans, are rich in iron and offer numerous health benefits. They are also high in protein, making them a valuable addition to vegetarian and vegan diets.
Pumpkin seeds are a nutrient-dense snack that is particularly high in iron, magnesium, zinc, and antioxidants. They can be enjoyed roasted as a tasty and convenient way to boost your iron intake.
Quinoa is a gluten-free grain that is rich in iron, protein, and fiber. It's a complete protein source, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans.
Tofu, made from soybeans, is a versatile and nutritious food that provides iron, protein, and calcium. It can be used in a variety of savory and sweet dishes, from stir-fries to smoothies.
Dark chocolate with a high cocoa content is surprisingly rich in iron and other minerals like magnesium and copper. Consuming small amounts of dark chocolate as part of a balanced diet can provide health benefits, including a boost in iron levels.