Beef, lamb, and venison are excellent sources of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods.
Chicken and turkey are good sources of heme iron. Consuming them along with foods high in vitamin C can enhance iron absorption.
Fatty fish such as tuna, salmon, and sardines are rich in heme iron. Additionally, they provide omega-3 fatty acids, which are beneficial for overall health.
Clams, oysters, mussels, and shrimp are high in heme iron. They also contain other essential nutrients, including vitamin B12 and zinc.
Beans, lentils, and chickpeas are excellent sources of non-heme iron. Pairing them with vitamin C-rich foods, like citrus fruits or bell peppers, can enhance iron absorption.
Pumpkin seeds, sesame seeds, and certain nuts (such as almonds and cashews) are good sources of non-heme iron. They also provide healthy fats and other essential nutrients.
Dark, leafy greens like spinach, kale, and Swiss chard contain non-heme iron and are rich in folate and vitamin C. Cooking them can help improve iron absorption.
Some cereals, bread, and plant-based milk alternatives are fortified with iron. Check labels to ensure that they contain a form of iron that is easily absorbed by the body.