Spinach is a leafy green vegetable that's high in iron, as well as folate and vitamin C, which enhance iron absorption.
Red meats like beef, lamb, and liver are excellent sources of heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant-based foods.
Beans, lentils, and chickpeas are good sources of non-heme iron. They are also rich in protein, making them a valuable addition to a vegetarian or vegan diet.
Pumpkin seeds, also known as pepitas, are a good source of iron and can be a healthy and convenient snack.
Tofu and other soy products can provide a significant amount of iron, particularly when fortified. Opt for calcium-set tofu, as it often contains more iron.
Fish and seafood, such as oysters, clams, and mussels, are rich in heme iron and are also sources of vitamin B12.
Nuts like almonds, cashews, and pine nuts are good sources of non-heme iron, and they can be incorporated into a variety of dishes.
Many breakfast cereals are fortified with iron, vitamin B12, and folic acid. Check the labels to choose those with higher iron content.