Iron is a crucial mineral required for the production of red blood cells that carry oxygen throughout the body. Iron deficiency can lead to anemia, fatigue, shortness of breath, and other health issues.

Therefore, it’s essential to consume foods rich in iron to meet your daily quota.

1. Red Meat

Red meat such as beef, lamb, and pork, is an excellent source of iron. A 100-gram serving of cooked beef contains approximately 3.3 milligrams of iron.

However, it’s important to limit red meat intake to 1-2 servings per week because excessive consumption can increase the risk of heart disease and cancer.

2. Poultry

Chicken and turkey are lower in iron than red meat, but they still contain a significant amount. A 100-gram serving of turkey provides around 1.5 milligrams of iron. Additionally, poultry is a lean source of protein that is also low in saturated fat.

3. Seafood

Seafood is packed with essential vitamins and minerals and is also an excellent source of iron.

Oysters, clams, and mussels are particularly high in iron, with a 100-gram serving containing around 28 milligrams, 24 milligrams, and 6.72 milligrams, respectively. Tuna, salmon, and sardines are other seafood options that can contribute towards your daily iron intake.

4. Beans and Lentils

Beans and lentils are some of the best plant sources of iron and are particularly beneficial for vegetarian and vegan diets.

A 100-gram serving of cooked lentils provides around 3.3 milligrams of iron, while cooked kidney beans offer approximately 2.5 milligrams per 100 grams. Other iron-rich beans and legumes include black beans, chickpeas, and soybeans.

5. Tofu

Tofu is made from soybeans and is not only a good source of plant-based protein but also contains iron. A 100-gram serving of tofu provides around 5.4 milligrams of iron.

Additionally, tofu is versatile and can be used in a variety of dishes such as stir-fries, salads, and sandwiches.

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6. Dark Leafy Greens

Dark leafy greens such as spinach, kale, and collard greens are rich in iron and other essential vitamins and minerals.

A 100-gram serving of cooked spinach provides around 3.5 milligrams of iron, while cooked kale offers approximately 1.2 milligrams per 100 grams. These greens can be enjoyed as a salad or cooked in stir-fries and soups.

7. Nuts and Seeds

Nuts and seeds are not only delicious snacks but also contain iron. A 100-gram serving of pumpkin seeds provides around 8.82 milligrams of iron, while a 100-gram serving of almonds offers approximately 3.71 milligrams.

Other iron-rich nuts and seeds include cashews, sesame seeds, and pine nuts.

8. Fortified Cereals

Fortified cereals are a great source of iron and are particularly beneficial for individuals who don’t consume animal products. A 100-gram serving of cereal can provide up to 18 milligrams of iron.

However, it’s important to choose cereals that are low in sugar and high in fiber.

9. Dried Fruit

Dried fruit such as apricots, raisins, and prunes are an excellent snack option that also contains iron.

A 100-gram serving of dried apricots provides around 2.7 milligrams of iron, while a 100-gram serving of raisins offers approximately 1.9 milligrams. However, it’s important to consume dried fruit in moderation as they are high in sugar.

10. Quinoa

Quinoa is a gluten-free grain that is an excellent source of iron and other essential nutrients. A 100-gram serving of cooked quinoa provides around 1.5 milligrams of iron.

Additionally, quinoa is a versatile ingredient that can be used in a variety of dishes such as salads, stews, and pilafs.