Foods High In Iron

Iron is an essential mineral that plays a crucial role in transporting oxygen throughout the body and supporting overall health. Here are eight foods that are high in iron:

Red Meat: Beef, particularly lean cuts like sirloin or tenderloin, is an excellent source of heme iron, which is the most easily absorbed form of iron by the body. Other red meats like lamb and pork also contain significant amounts of iron.

Poultry: Chicken and turkey are good sources of heme iron, especially when consumed with the skin. Dark meat poultry generally contains more iron than white meat.

Shellfish: Shellfish such as oysters, clams, mussels, and shrimp are rich in iron. Oysters, in particular, are one of the best sources of iron, providing more than 3 mg of iron per 3-ounce serving.

Beans and Lentils: Legumes like lentils, chickpeas, black beans, kidney beans, and soybeans are excellent plant-based sources of iron. They are also high in fiber, protein, and other nutrients, making them a nutritious addition to vegetarian and vegan diets.

Tofu: Tofu and other soy products like tempeh and edamame are rich in iron and other essential nutrients. Incorporating tofu into stir-fries, salads, or soups can help boost your iron intake.

Spinach: Leafy greens like spinach, kale, Swiss chard, and collard greens are packed with iron and other vitamins and minerals. While spinach is high in iron, it also contains compounds like oxalates, which can interfere with iron absorption. Pairing spinach with vitamin C-rich foods can enhance iron absorption.

Fortified Cereals and Grains: Many breakfast cereals, bread, and grains are fortified with iron and other nutrients. Check the nutrition labels to choose fortified products that provide a significant amount of iron per serving.

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