Fortunately, plenty of great iron-rich foods fit into all kinds of diets, from low carb to plant-based.
Needless to say, its vitally important to ensure that you keep up an adequate iron intake.
With that said, read on to learn about some of the best healthy, iron-rich foods.
By opting for whole, nutritious foods in their diet, vegetarians can get enough iron.
How Much Iron Do You Need Per Day?
Heme vs. Non-Heme Iron: Whats the Difference?
The Office of Dietary Supplements notes that meat, poultry, and seafood contain both heme and non-heme iron.
Heme iron is more easily absorbed by the body than plant-based non-heme iron, states theCleveland Clinic.
This means it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds.
Organ meats like liver and giblets are especially rich in iron.
For example,113 grams (g) of chicken gibletshave 6.1 mg of iron, making it an excellent source.
Meanwhile, just1 oz of pork livercomes packed with 6.6 mg of iron, another excellent source.
If your cholesterol is high or if you are pregnant, avoid liver.
Chan School of Public Health.
Per the USDA,six raw oystersdeliver 4.9 mg of iron, making them a good source.
For example, 3 oz of Chinook salmon has 0.2 mg of iron, per theUSDA.
They also deliver leanplant-based protein 10.7 g per cup, to be exact.
Chickpeas, also called garbanzo beans, are a tasty addition to salads and pasta dishes.
They can be an unexpected way to mix up salsa, too.
If youre not a fan of the texture, puree chickpeas to create homemade iron-rich hummus.
Fortified Breakfast Cereals Can Be Packed With Iron
Is a bowl of cereal your breakfast of choice?
Check the nutrition label for the amount of iron per serving.
(And be sure to opt for the box with the least amount of added sugar.)
It is also an excellent source of fiber, a common characteristic of fortified cereals.
TheMayo Clinicnotes that dietary fiber can help relieve constipation and lower your odds of developing diabetes and heart disease.
Pumpkin seeds provide a reliable iron source that you’re able to add to a variety of dishes.
Toss the seeds into your homemade trail mix, or your favorite bread or muffin recipes.
A cup of edamame is also an excellent source of manganese and fiber, and provides plant-based protein.
Largeman-Roth recommends including these raw soybeans in stir-fries, or making anedamamedip.
Therecipe possibilities for a can of black beansare endless.
Cooked lentils offer an excellent source of the mineral, with about 12.5 mg per cup, per theUSDA.
They also offer 15.6 g of fiber per cup, making them a rich source.
Fiber may help lowercholesteroland stabilize your blood sugar, according to theHarvard T.H.
Chan School of Public Health.
I love using sauteed spinach in vegetable lasagna, says Largeman-Roth.
It also works well in mini frittatas, which my kids love.
Some of the top plant-based sources of iron include spinach, lentils, chickpeas, and beans.
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