Dark leafy greens, such as spinach, are rich in non-heme iron. Pairing them with vitamin C-rich foods can enhance iron absorption.
Legumes are excellent plant-based sources of iron. They also provide fiber and protein. Soaking them before cooking can improve nutrient absorption.
Red meat, especially lean cuts like beef or lamb, contains heme iron, which is more easily absorbed by the body than non-heme iron from plant sources.
Quinoa is a versatile grain that contains both iron and protein. It is also gluten-free and can be a good alternative for those with dietary restrictions.
Pumpkin seeds (pepitas) are a nutritious snack that provides a good amount of iron. They are also rich in zinc and magnesium.
Tofu and other soy-based products are plant-based sources of iron. They can be incorporated into various dishes for added protein and iron.
Many breakfast cereals are fortified with iron. Choosing whole grain and fortified cereals can be a convenient way to increase your iron intake.
Dark chocolate, in moderation, contains iron, as well as other antioxidants. Choose chocolate with a higher cocoa content for maximum benefits.