Iron is a vital nutrient that your body needs to function properly, but it cannot produce it on its own. You must get it through your diet. Iron plays a key role in transporting oxygen throughout your body by being part of red blood cells.
For adults who are not pregnant, the daily recommended intake of iron is between 8 to 18 milligrams. If you don’t get enough iron to replace what your body loses daily, you risk developing an iron deficiency. This condition can lead to anemia, which causes symptoms like fatigue and weakness. Women who menstruate are especially vulnerable to iron deficiency if they don’t eat enough iron-rich foods.
Interestingly, how much iron your body absorbs depends partly on how much iron you already have stored. When iron stores are low, your body tends to absorb more from your diet.
1. Shellfish
Shellfish, such as clams, oysters, and mussels, are delicious and packed with iron. A 3.5-ounce (100-gram) serving of clams can provide around 3 milligrams of iron, which is about 17% of the daily recommended value. The type of iron in shellfish is called heme iron, which your body absorbs more easily compared to the non-heme iron found in plants. Besides iron, shellfish is a great source of protein, vitamin B12, and omega-3 fatty acids, which are good for your heart.
2. Spinach
Spinach is a nutrient powerhouse with very few calories. About 100 grams of raw spinach provides roughly 2.7 milligrams of iron, covering 15% of your daily needs. Spinach contains non-heme iron, which isn’t absorbed as well, but it also has vitamin C, which helps your body absorb iron more effectively. Additionally, spinach is rich in antioxidants that may reduce inflammation and protect your eyes.
3. Liver and Other Organ Meats
Organ meats like liver, kidneys, and heart are among the richest sources of iron. For example, 100 grams of beef liver contains about 6.5 milligrams of iron, which meets over a third of the daily requirement. Organ meats also provide plenty of protein, vitamin A, and other important nutrients like selenium and choline, which support brain and liver health.
4. Legumes
Beans, lentils, chickpeas, and peas are excellent plant-based sources of iron, making them great options for vegetarians. One cup of cooked lentils contains approximately 6.6 milligrams of iron, fulfilling more than a third of your daily needs. Legumes are also rich in fiber, folate, magnesium, and potassium. To increase iron absorption, try eating them with foods high in vitamin C, like tomatoes or citrus fruits.
5. Red Meat
Red meat, such as beef, is a familiar and accessible source of heme iron. A 100-gram serving of ground beef offers about 2.7 milligrams of iron. Besides iron, red meat is a good source of protein, zinc, selenium, and several B vitamins. Eating meat regularly can help reduce the risk of iron deficiency, especially in those prone to anemia.
6. Pumpkin Seeds
Pumpkin seeds make a tasty and convenient snack that packs a nutritional punch. A 1-ounce (28-gram) serving contains about 2.5 milligrams of iron. These seeds are also rich in magnesium, zinc, manganese, and vitamin K, nutrients important for bone health and metabolic function.
7. Quinoa
Quinoa is a gluten-free grain that offers about 2.8 milligrams of iron per cooked cup. It’s also higher in protein than many other grains and provides folate, magnesium, copper, and antioxidants, which help protect your cells from damage.
8. Turkey
Turkey, especially the dark meat, contains iron as well. A 100-gram serving of dark turkey meat has about 1.4 milligrams of iron. Turkey is also packed with protein and various vitamins and minerals like zinc and selenium. High-protein foods like turkey can help you feel full longer and support muscle health.
9. Broccoli
Broccoli is a nutrient-dense vegetable that provides 1 milligram of iron per cup cooked. It’s also an excellent source of vitamin C, which enhances iron absorption. Additionally, broccoli contains fiber, folate, and vitamin K, and is known for its potential cancer-protective compounds.
10. Tofu
Tofu, made from soybeans, is a popular plant-based protein that supplies about 3.4 milligrams of iron per half-cup serving. It’s also rich in calcium, magnesium, selenium, and unique compounds called isoflavones, which may support heart health and alleviate menopausal symptoms.
11. Dark Chocolate
Dark chocolate is not only a delicious treat but also a good source of iron, providing about 3.4 milligrams per ounce. It contains antioxidants and minerals like copper and magnesium, and even prebiotic fiber that supports gut health. To maximize health benefits, choose chocolate with at least 70% cocoa content.
12. Fish
Certain fish, such as tuna, offer iron too. A 3-ounce (85-gram) serving of canned tuna contains around 1.4 milligrams of iron. Fish is also rich in omega-3 fatty acids, which promote heart and brain health, improve immune function, and support overall well-being.
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