All shellfish are particularly great sources of iron – especially clams, oysters, and mussels. Most of the iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.
Shellfish is also high in other nutrients such as vitamin C and vitamin B12. Oysters contain over 3 miligrams of iron per serving, so both your health and your tastebuds with enjoy this delicacy.
Dark leafy green vegetables are great sources of iron – especially spinach. Spinach is full of essential vitamins and minerals. This dark green, leafy vegetable has .7 miligrams of iron in a single serving.
Just one cup of cooked spinach contains 36 percent of the recommended daily intake. Enjoy a spinach salad for lunch or throw in a handful of spinach into your morning smoothie.
If you are prone to anemia, beef is an excellent food to eat. Beef is packed full of heme iron, which is the type of iron found in blood and muscle.
Heme iron is absorbed more quickly than nonheme iron. Meat should be eaten in moderation though because too much heme iron can increase oxidative stress. Beef is very versatile - try making some delicious burgers, tacos, or adding it to your favorite soup.
Oats are a great plant-based source of iron. They are filling and full of nutrition. Just one cup of oatmeal contains 19 percent of the recommended daily intake.
Oats also contain fiber and protein, which help keep you full for several hours. To add some flare to your oatmeal, throw in a handful of your favorite fruit.
Quinoa is known as a superfood because it’s rich in vitamins, minerals, proteins, and fiber. One cup of quinoa will provide over 15 percent of the recommended daily intake of iron.
Quinoa has a unique taste, texture, and nutritional profile. You can prepare quinoa to be a side dish or even a main course.
Never feel guilty for eating chocolate again – it’s healthy! Dark chocolate is a great source of iron and it’s filled with many important antioxidants.
Surprisingly, dark chocolate has many health benefits such as fighting inflammation, lowering blood pressure and cholesterol levels, and improving cognitive function. Read the labels though, you want to be sure to get the 70 percent or higher dark chocolate to really reap of the benefits.
Many vegetarians struggle to get the amount of iron they need. Chickpeas, which are sometimes called garbanzo beans, have been steadily growing in popularity, and they have 2.1 miligrams of iron in a serving.
Chickpeas are a great plant-based option high in iron. These legumes are also high in protein, magnesium, and zinc. Incorporate chickpeas into your diet by making some delicious hummus.
Dried fruits such as apricots are among the best sources of non-heme iron. Although non-heme iron is not absorbed as easily as heme iron, it’s still essential. Absorption of non-heme iron can be increased by consuming other food sources of vitamin C and heme iron.
Dried apricots also contain soluble fiber, which is responsible for reducing cholesterol. Dried apricots are an easy, tasty snack you can take with you on the go!
Pumpkin spice is all the rage, so why not show pumpkin seeds some love? Pumpkin seeds are extremely rich in iron and other important vitamins and minerals. It’s crazy how such small a tiny seed can provide so many nutrients.
Pumpkin seeds are an easy, delicious snack you can take on the go. When roasted, they are delicious and have 2.1 miligrams of iron in a serving. Toss some with cinnamon sugar for a sweet treat or with salted butter, garlic butter, and cayenne pepper for a savory snack.
Breakfast cereals are often great sources of iron, but it’s important to choose the right ones. Unfortunately, iron isn’t found in fruit loops or frosted flakes. The key is to look for fortified cereals that contain 100 percent of the daily value of iron.
Cereal is a popular breakfast food, and for good reason. It's easy to fix, convenient, and delicious! Many cereals are fortified, meaning they contain added vitamins and minerals that aren't naturally in them. It's important to know how to determine which ones are healthy and which ones are not.
Fruits typically aren’t the best sources of iron, but prunes are the exception. Prunes are actually great sources of iron as well as other many important vitamins and minerals.
Aside from being a great source of iron, prunes and prune juice offer many other health benefits. Prunes can help with digestion, help build bones and muscles, and reduce cholesterol levels. Some people may find it difficult to incorporate prunes into their diet. Try adding them to your oatmeal, a trail mix, or even in a smoothie.
Baked potatoes aren’t only delicious, they’re also nutritious! Baked potatoes, especially the skins, are rich in iron. They are also a good source of vitamin C, vitamin B, and potassium.
One baked potato with the skin has more than 3 milligrams of iron. Try to avoid adding a lot of butter, oil, or cheese to the potatoes as this increases the fat content.
Whether you’re in the mood for a healthy snack or looking for a way to elevate your dish, edamame is a delicious and nutritious choice. Edamame is packed full of iron as well as protein, minerals, and fiber.
There are many ways to incorporate edamame into your diet. Our favorite way is to boil it and sprinkle with sea salt for a tasty snack or appetizer. You can also add edamame into soups, salads, or casseroles.
Tuna is a rich source of iron. A 3-ounce serving of canned tuna contains about 8 percent of the recommended daily intake. Tuna has many incredible health benefits such as improving your skin health, lowering blood pressure, improving the immune system, and its heart friendly.
Tuna can also be a good source of healthy omega-3 fatty acids, which help reduce blood pressure. An easy way to incorporate tuna (canned or fresh) into your diet is to add it to a salad – you might be surprised how it transforms your lunch!
Eggs contain a little bit of almost every single nutrient you need. They are great sources of protein, iron, and essential vitamins. Eggs are super inexpensive and very versatile, so it's easy to add them into your diet.
Eggs are insanely nutritious even though some times they get a bad rap for being high in cholesterol. Eggs are high in cholesterol, but that certainly shouldn't hold you back from eating them because it's the "good cholesterol."
