Lean Red Meat: Beef, particularly lean cuts like sirloin or tenderloin, is one of the best sources of heme iron, which is easily absorbed by the body.
Poultry: Chicken and turkey, especially the dark meat, are good sources of heme iron.
Fish: Fish like salmon, tuna, and sardines provide heme iron, along with heart-healthy omega-3 fatty acids.
Beans and Lentils: Plant-based sources like black beans, chickpeas, and lentils are rich in non-heme iron. Pair them with vitamin C-rich foods to enhance iron absorption.
Tofu: Tofu and tempeh are iron-rich options for vegetarians and vegans. They also contain protein and other essential nutrients.
Spinach: Leafy greens like spinach are packed with non-heme iron. Enjoy them in salads, smoothies, or cooked dishes.
Fortified Cereals: Many breakfast cereals are fortified with iron. Check the label for added nutrients.
Quinoa: This whole grain is not only high in iron but also provides complete protein, making it a valuable addition to vegetarian diets.
Pumpkin Seeds: These seeds are a nutritious snack and a good source of iron, as well as other essential minerals.
Nuts: Almonds, cashews, and pine nuts contain iron, making them a healthy and satisfying snack option.
Dark Chocolate: Dark chocolate in moderation can provide a small amount of iron along with antioxidants.
Dried Fruits: Raisins, apricots, and prunes are iron-rich dried fruits that can be added to cereals or enjoyed as snacks.