Iron is a vital mineral that is essential for the proper functioning of the body. It plays a critical role in the production of hemoglobin, a protein found in red blood cells that carries oxygen throughout the body.

Iron deficiency can lead to anemia and a host of other health problems, including fatigue, weakness, and impaired immune function. To combat iron deficiency, it is important to include iron-rich foods in your diet. Here is a photographic guide to some of the most iron-rich foods you can eat.

1. Red Meat

Red meat is one of the best sources of dietary iron. Beef, in particular, is high in heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods.

A three-ounce serving of beef contains about three milligrams of iron.

2. Poultry

Poultry, such as chicken and turkey, is another great source of iron. It contains both heme and non-heme iron. A three-ounce serving of chicken or turkey contains about one milligram of iron.

3. Seafood

Seafood, including fish and shellfish, is a good source of iron. Some of the best sources of iron among seafood include clams, oysters, and sardines.

A three-ounce serving of clams contains about 23 milligrams of iron, while a three-ounce serving of sardines contains about two milligrams of iron.

4. Beans and Legumes

Beans and legumes are a good source of non-heme iron. Some of the best sources of iron among beans and legumes include lentils, chickpeas, and kidney beans. One cup of cooked lentils contains about six milligrams of iron.

5. Dark Leafy Greens

Dark leafy greens, such as spinach, kale, and collard greens, are a good source of non-heme iron. One cup of cooked spinach contains about six milligrams of iron.

6. Fortified Cereals

Fortified cereals are a good source of iron. Many breakfast cereals are fortified with iron, which can help you get the iron you need each day. Check the nutrition label to see how much iron is in each serving.

7. Nuts and Seeds

Nuts and seeds are a good source of non-heme iron. Some of the best sources of iron among nuts and seeds include pumpkin seeds, cashews, and almonds. One ounce of pumpkin seeds contains about two milligrams of iron.

8. Tofu

Tofu is a good source of non-heme iron. One cup of cooked tofu contains about three milligrams of iron.

9. Iron Supplements

If you are unable to get enough iron from your diet, you may need to take iron supplements. Talk to your doctor about whether iron supplements are right for you.

10. Vitamin C-Rich Foods

Vitamin C can help your body absorb iron more efficiently. Include foods rich in vitamin C, such as citrus fruits, berries, and leafy greens, in your diet to help boost iron absorption.