10 Iron-Rich Foods You Need to Add to Your Diet

Lean Meats

Beef, pork, and poultry are excellent sources of heme iron, which is easily absorbed by the body.

Dashed Trail

Seafood

Fish and shellfish, such as tuna, salmon, clams, and oysters, are rich in iron. Additionally, they provide omega-3 fatty acids and other essential nutrients.

Dashed Trail

Beans and Lentils

Legumes, including chickpeas, lentils, and black beans, are high in non-heme iron. Pair them with vitamin C-rich foods to enhance iron absorption.

Dashed Trail

Tofu and Tempeh

These soy-based products are good sources of iron, especially for vegetarians and vegans. Choose iron-fortified varieties for an extra boost.

Dashed Trail

Nuts and Seeds

Almonds, cashews, pumpkin seeds, and sunflower seeds are nutritious snacks that also provide iron. Eat them as a snack or sprinkle them on salads and yogurt.

Dashed Trail

Quinoa

This whole grain is not only a good source of iron but also offers other essential nutrients. It's a versatile food that can be used as a base for salads or served as a side dish.

Dashed Trail

Dark Leafy Greens

Spinach, kale, Swiss chard, and collard greens are packed with non-heme iron. Incorporate them into salads, stir-fries, or smoothies for a nutrient boost.

Dashed Trail

Fortified Cereals

Many breakfast cereals are fortified with iron, making them a convenient and tasty way to meet your daily iron needs. Check the labels to find those with added iron.

Dashed Trail

Dried Fruits

Apricots, raisins, and prunes are iron-rich dried fruits. They make for a convenient and portable snack, but be mindful of their sugar content.

Dashed Trail

Liver

Organ meats, especially liver, are extremely high in heme iron. However, it's important to consume them in moderation due to their high vitamin A content.

Dashed Trail