Iron is an essential mineral required by your body to function properly. It is a component of many enzymes involved in energy metabolism and immune function.

However, despite its importance, iron deficiency is the most common nutritional disorder in the world. This is why it’s important to consume iron-rich foods. However, it’s not enough to just consume iron-rich foods. Your body needs to absorb that iron too. Here are some foods that can help increase the absorption of iron in your body.

1. Vitamin C-rich foods

Vitamin C is a powerful antioxidant that is necessary for the growth and repair of tissues in your body. It also helps your body absorb non-heme iron, which is found in plant-based foods like beans and spinach. Some foods high in vitamin C include:.

Oranges
Grapefruits
Kiwi fruits
Strawberries
Papaya
Red and green bell peppers
Broccoli

2. Meat, poultry, and fish

Heme iron, which is found in animal-based foods like meat, poultry, and fish, is more easily absorbed by your body than non-heme iron.

Meat, poultry, and fish also contain other nutrients that play a role in iron absorption, such as vitamin B12 and zinc. Some of the best sources of heme iron include:.

Beef
Chicken
Turkey
Pork
Salmon
Tuna
Clams
Oysters

3. Legumes

Legumes are a family of plants that includes beans, lentils, and peas. These plant-based foods are high in both fiber and iron.

Although the iron in legumes is non-heme and not as easily absorbed by your body as heme iron, consuming them with vitamin C-rich foods can enhance iron absorption. Some of the best legumes for iron absorption include:.

Black beans
Pinto beans
Chickpeas
Lentils
Peas
Soybeans

4. Nuts and seeds

Nuts and seeds are a great source of plant-based protein, healthy fats, and iron. They can be consumed on their own as a snack or added to meals. Some of the best nuts and seeds for iron absorption include:.

Pumpkin seeds
Sesame seeds
Almonds
Cashews
Peanuts

5. Vegetables

Vegetables are a good source of iron, especially dark leafy greens. However, the iron in vegetables is non-heme iron, which is not as easily absorbed as heme iron.

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Consuming vegetables with vitamin C-rich foods can help increase the absorption of iron in your body. Some of the best vegetables for iron absorption include:.

Spinach
Kale
Collard greens
Swiss chard
Broccoli
Brussels sprouts

6. Fortified foods

Fortified foods are foods that have extra nutrients added to them, including iron. They are a good option for people who are vegan or vegetarian and may have difficulty getting enough iron from food alone.

Some of the best fortified foods for iron absorption include:.

Cereal
Bread
Tofu
Plant-based milk
Meat substitutes

7. Fruits

Fruits are not only rich in vitamin C but also contain other nutrients that help your body absorb iron. Some of the best fruits for iron absorption include:.

Apricots
Figs
Raisins
Prunes
Watermelon
Pomegranate
Guava

8. Herbs and spices

Herbs and spices are not only a great way to add flavor to your meals but can also help increase the absorption of iron in your body. Some of the best herbs and spices for iron absorption include:.

Thyme
Rosemary
Oregano
Cumin
Turmeric
Black pepper

9. Dark chocolate

Dark chocolate is not only delicious but also a good source of iron. It also contains other nutrients like fiber, magnesium, and antioxidants. Consuming a small amount of dark chocolate each day can help boost iron levels in your body.

10. Molasses

Molasses is a sweetener that is high in iron. It also contains other nutrients like calcium and magnesium. Blackstrap molasses, in particular, is a great source of iron and can be used as a healthier alternative to other sweeteners like sugar or honey.

Consuming iron-rich foods is important, but it’s equally important to consume foods that help your body absorb that iron.

By incorporating these 10 iron-absorbing foods into your diet, you can help ensure that your body is getting all the iron it needs to function properly.