Meat, especially red meat, is a significant source of heme iron, the type of iron that is more easily absorbed by the body. It's important for individuals, especially those with iron deficiency, to include lean meats in their diet.
Poultry is another good source of heme iron. Including chicken or turkey in your meals can contribute to your daily iron intake.
Fish, particularly fatty fish like salmon and tuna, provides heme iron. Additionally, these fish are rich in omega-3 fatty acids, promoting heart health.
Shellfish are excellent sources of heme iron. Clams, oysters, and mussels are particularly high in iron and other essential nutrients.
Legumes, such as lentils, chickpeas, and black beans, provide a good source of non-heme iron. Combining these with vitamin C-rich foods enhances iron absorption.
Tofu, tempeh, and other soy-based products are plant-based sources of iron. They are suitable options for vegetarians and vegans.
Certain nuts and seeds, especially pumpkin seeds and sunflower seeds, are rich in iron. Snacking on these or adding them to salads and dishes can contribute to your iron intake.
Dark leafy greens like spinach and kale are good sources of non-heme iron. Consuming them with vitamin C-rich foods can enhance iron absorption.