Beef, lamb, and pork are excellent sources of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods. Consuming lean cuts of red meat can help boost your iron intake.
Chicken and turkey are also good sources of heme iron. Including skinless poultry in your diet provides a healthy dose of iron along with lean protein.
Shellfish such as clams, oysters, and mussels are rich in heme iron and provide a significant portion of your daily iron needs in just a small serving. They are also packed with other nutrients like zinc and vitamin B12.
Beans and lentils are excellent plant-based sources of iron. Varieties such as kidney beans, chickpeas, black beans, and lentils provide a good amount of non-heme iron along with fiber and protein.
Tofu, a popular plant-based protein, is also a good source of iron. It is made from soybeans, which contain non-heme iron. Incorporating tofu into your meals can help boost your iron intake, especially for vegetarians and vegans.
Spinach is one of the most well-known iron-rich vegetables. While it contains non-heme iron, which is not as easily absorbed as heme iron, consuming spinach along with vitamin C-rich foods can enhance iron absorption.
Quinoa is a nutritious whole grain that is naturally gluten-free and packed with iron. It also provides a complete protein, making it an excellent choice for vegetarians and vegans looking to increase their iron intake.
Many breakfast cereals are fortified with iron and other essential nutrients. Choosing fortified cereals made with whole grains can be a convenient way to boost your iron intake, especially for individuals with busy lifestyles.