Red meats are one of the richest sources of heme iron, a type of iron that is most easily absorbed by the body. Regular consumption of moderate amounts can significantly boost iron levels.
Organ meats, especially liver, are incredibly high in iron. Liver is also rich in vitamins A and B12, making it a nutritional powerhouse.
Spinach and other leafy green vegetables contain non-heme iron, which is less readily absorbed than heme iron from animal products. However, consuming them with vitamin C-rich foods can enhance iron absorption.
Legumes are good sources of non-heme iron, especially for vegetarians and vegans. They are also high in fiber, protein, and other essential nutrients.
A handful of pumpkin seeds can provide a substantial amount of iron. They are also a good source of magnesium, zinc, and healthy fats.
Quinoa, often called a supergrain, contains more iron than most other grains. It's also a complete protein, providing all nine essential amino acids, which is rare for plant foods.
Many breakfast cereals are fortified with added vitamins and minerals, including iron. Check the nutrition labels to find cereals that contain a high percentage of your daily iron requirement.
Shellfish are not only delicious but also particularly rich in heme iron, which is easier for the body to absorb. Oysters, clams, and mussels are among the best sources.