Iron is an essential mineral that is needed for proper body functioning. It is responsible for carrying oxygen to the body’s tissues, which is important for energy production.

Iron deficiency can lead to fatigue, weakness, and decreased immune function. Here are 12 foods that are rich in iron and can help boost your energy levels.

1. Spinach

Spinach is one of the most nutrient-dense foods out there, and it is a great source of iron. One cup of cooked spinach contains about 6.4 mg of iron, which is about one-third of the daily recommended intake for women.

It also contains vitamin C, which helps the body absorb iron more efficiently. Try adding spinach to your omelets, smoothies, or salads for a boost of iron and other nutrients.

2. Lentils

Lentils are a great source of both iron and protein. One cup of cooked lentils contains about 6.6 mg of iron, which is about one-third of the daily recommended intake for women.

Lentils are also high in fiber, which helps regulate blood sugar levels and keeps you feeling full for longer periods of time. Try adding lentils to your soups, stews, or salads for a boost of iron and other nutrients.

3. Tofu

Tofu is a great meat alternative that is high in iron. One-half cup of tofu contains about 3.4 mg of iron, which is about one-fifth of the daily recommended intake for women. Tofu is also high in protein, calcium, and other important nutrients.

Try adding tofu to your stir-fries, salads, or sandwiches for a boost of iron and other nutrients.

4. Red Meat

Red meat is one of the best sources of iron, and it is especially important for those who follow a vegetarian or vegan diet. One serving of beef contains about 2.6 mg of iron, which is about one-seventh of the daily recommended intake for women.

Red meat is also high in protein, zinc, and other important nutrients. Try adding lean cuts of beef to your meals for a boost of iron and other nutrients.

5. Chickpeas

Chickpeas are a great source of both iron and protein. One cup of cooked chickpeas contains about 4.7 mg of iron, which is about one-fourth of the daily recommended intake for women.

Chickpeas are also high in fiber, which helps regulate blood sugar levels and keeps you feeling full for longer periods of time. Try adding chickpeas to your hummus, salads, or soups for a boost of iron and other nutrients.

6. Dark Chocolate

Dark chocolate is not only delicious, but it is also high in iron. One ounce of dark chocolate contains about 1.6 mg of iron, which is about one-tenth of the daily recommended intake for women.

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Dark chocolate is also high in antioxidants, which can help protect the body against damage from free radicals. Try adding a small amount of dark chocolate to your meals or snacks for a boost of iron and other nutrients.

7. Pumpkin Seeds

Pumpkin seeds are a great source of both iron and magnesium. One ounce of pumpkin seeds contains about 1.6 mg of iron, which is about one-tenth of the daily recommended intake for women.

Pumpkin seeds are also high in protein, zinc, and other important nutrients. Try adding pumpkin seeds to your snack or meals for a boost of iron and other nutrients.

8. Swiss Chard

Swiss chard is a leafy green vegetable that is high in iron. One cup of cooked Swiss chard contains about 4 mg of iron, which is about one-fifth of the daily recommended intake for women.

Swiss chard is also high in vitamin K, vitamin A, and other important nutrients. Try adding Swiss chard to your omelets, salads, or stir-fries for a boost of iron and other nutrients.

9. Oysters

Oysters are a great source of both iron and zinc. Six medium oysters contain about 4.4 mg of iron, which is about one-fifth of the daily recommended intake for women. Oysters are also high in protein, vitamin B12, and other important nutrients.

Try adding oysters to your meals for a boost of iron and other nutrients.

10. Sesame Seeds

Sesame seeds are a great source of iron, calcium, and other important nutrients. One ounce of sesame seeds contains about 1.4 mg of iron, which is about one-tenth of the daily recommended intake for women.

Sesame seeds are also high in fiber, which helps regulate blood sugar levels and keeps you feeling full for longer periods of time. Try adding sesame seeds to your salads, stir-fries, or soups for a boost of iron and other nutrients.

11. Tuna

Tuna is a great source of both iron and protein. One four-ounce serving of tuna contains about 1.2 mg of iron, which is about one-fifteenth of the daily recommended intake for women.

Tuna is also high in omega-3 fatty acids, vitamin B12, and other important nutrients. Try adding canned tuna to your salads, sandwiches, or pasta dishes for a boost of iron and other nutrients.

12. Broccoli

Broccoli is a great source of iron, vitamin C, and other important nutrients. One cup of cooked broccoli contains about 1 mg of iron, which is about one-twentieth of the daily recommended intake for women.

Broccoli is also high in fiber, which helps regulate blood sugar levels and keeps you feeling full for longer periods of time. Try adding broccoli to your salads, stir-fries, or soups for a boost of iron and other nutrients.