Foods High in Iron

Iron is an essential mineral that helps transport oxygen to the cells, and it plays a vital role in the development of red blood cells. Unfortunately, many people don’t get enough iron in their diets, leading to anemia and other health issues. Fortunately, there are a variety of foods high in iron that can help ensure a balanced diet and better health.

One of the best sources of iron is red meat. Lean cuts of beef, such as sirloin and flank steak, are especially high in iron, as are other meats like pork, lamb, and organ meats like liver. Non-animal sources of iron include beans and legumes, such as lentils, chickpeas, and black beans, as well as tofu and tempeh. Dark green leafy vegetables, like spinach and kale, are also rich in iron, as are other vegetables like broccoli, Brussels sprouts, and potatoes.

Whole grains are a great source of iron, as well. Quinoa, millet, oats, and brown rice are all good sources, as are fortified cereals and breads. Nuts and seeds are also rich in iron, especially pumpkin and squash seeds, cashews, and pine nuts. Dried fruits, such as raisins, apricots, and prunes, are also high in iron.

Iron absorption can be increased by consuming foods that are high in vitamin C, such as citrus fruits, tomatoes, and bell peppers. Eating a combination of iron-rich plant foods and vitamin C-rich foods at the same meal will increase the absorption of iron.

If you’re looking for more iron in your diet, there are a variety of foods that are high in this essential nutrient. Eating a balanced diet that includes lean meats, beans, leafy greens, whole grains, nuts, and seeds will ensure you get the iron you need for better health.