Red meat, such as beef and lamb, is an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based sources.
Dark leafy greens like spinach are rich in iron and folate. While the iron in spinach is non-heme iron, consuming it with vitamin C-rich foods can enhance absorption.
Legumes, including beans, lentils, and chickpeas, are good plant-based sources of iron. They also provide fiber and protein.
Poultry, such as chicken and turkey, contains heme iron and is a good source of protein. Including lean poultry in your diet can contribute to higher iron intake.
Fatty fish like salmon and tuna are not only rich in iron but also provide omega-3 fatty acids, which are beneficial for overall health.
Certain breakfast cereals are fortified with iron and other essential nutrients. Check the labels to find cereals with added iron, vitamin B12, and folic acid.
Nuts, such as almonds and sunflower seeds, are good sources of iron. They can be included as snacks or added to salads and other dishes.
Foods fortified with iron, such as fortified bread, pasta, and rice, can be additional sources of this essential mineral.