10 Iron Rich Foods (Say GOODBYE to Fatigue!)

1. Liver: Beef liver, in particular, is incredibly rich in iron, with a 3.5-ounce serving packing a whopping 21 mg, exceeding your daily value (DV) by over 200%.
2. Shellfish: Oysters, clams, and mussels are champions of heme iron, which your body absorbs most readily. 3.5 ounces of clams offer around 3 mg, which is 17% of your DV.
3. Legumes: Lentils, chickpeas, and beans are excellent plant-based iron sources. One cup of cooked lentils, for example, boasts 6.6 mg, covering 37% of your DV.
4. Red meat: Lean beef, especially ground beef, is a good source of heme iron. Four ounces of 93% lean ground beef provide 2.6 mg, or 14% of your DV.
5. Tofu Tempeh: These soy products are surprisingly iron-rich, offering around 3-4 mg per serving.
6. Dark chocolate: Believe it or not, dark chocolate with at least 70% cocoa content can be a decent iron source, with about 2 mg per 3.5-ounce serving.
7. Pumpkin seeds: Packed with nutrients, pumpkin seeds also offer a nice dose of iron, with around 2 mg per ¼ cup.
8. Fortified breakfast cereals: Many cereals are enriched with iron, providing a convenient way to boost your intake. Choose brands with at least 5 mg per serving.
9. Spinach: Leafy greens like spinach are full of iron, though it’s non-heme, so its absorption is lower. Still, a cup of cooked spinach delivers about 5 mg, or 28% of your DV.
10. Quinoa: This ancient grain is not only a protein powerhouse but also a good source of iron, offering around 1.8 mg per cup.

Top 10 by heme iron content (most easily absorbed):

1. Liver: Again, liver takes the crown, with its abundant heme iron.
2. Red meat: Lean beef, lamb, and pork are good sources of heme iron.
3. Chicken: Dark meat chicken contains more heme iron than white meat.
4. Turkey: Another source of heme iron, particularly dark meat.
5. Fish: Tuna, salmon, and sardines are decent sources of heme iron.
6. Eggs: A readily available source of both heme iron and other nutrients.
7. Shellfish: As mentioned before, oysters, clams, and mussels are rich in heme iron.
8. Duck: Duck meat, especially liver, is high in heme iron.
9. Veal: While not everyone’s favorite, veal can be a source of heme iron.
10. Organ meats: Gizzards, kidneys, and hearts are less common but also contain significant heme iron.

Remember, plant-based iron sources generally require higher intake due to lower absorption. Pairing them with vitamin C-rich foods can help improve absorption.

It’s important to choose iron sources based on your dietary needs and preferences. Always talk to your doctor or a registered dietitian for personalized advice on meeting your iron requirements.

I hope this information helps! Feel free to ask if you have any other questions about iron or any other dietary needs.