Red meat, poultry, and fish are excellent sources of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods. Include lean cuts of beef, chicken, turkey, and fish in your diet.
Beans, lentils, and chickpeas are good sources of non-heme iron. They are also rich in fiber, which can aid in digestion. Combining them with vitamin C-rich foods can enhance iron absorption.
Dark leafy greens like spinach, kale, and Swiss chard contain non-heme iron. They also provide other essential nutrients. Consider incorporating these greens into salads, smoothies, or cooked dishes.
Some breakfast cereals and breads are fortified with iron. Check the labels to find products that provide a good source of this essential mineral.
Certain nuts and seeds, such as pumpkin seeds, sunflower seeds, and almonds, contain iron. Snacking on a handful of these nuts and seeds can be a nutritious way to boost iron intake.
These plant-based protein sources also contain iron. Tofu is made from soybeans and can be incorporated into various dishes, while tempeh is a fermented soy product with a nutty flavor.
Dried fruits, such as apricots, raisins, and prunes, are convenient and portable sources of iron. They can be added to cereals, yogurt, or enjoyed as a snack.
Shellfish, such as clams, oysters, and mussels, are rich in iron. They also provide other nutrients like zinc and vitamin B12. Incorporate a variety of seafood into your diet for a nutrient boost.