12 Healthy Foods That Are High in Iron

Iron is an essential mineral that plays a crucial role in the body, particularly in oxygen transport and energy production. Here are 12 healthy foods that are high in iron, including both plant and animal sources:

1. Spinach

• Iron Content: 3.6 mg per 100 grams (20% DV)
• Other Nutrients: Rich in vitamin C, which enhances iron absorption, as well as vitamin A and antioxidants.

2. Lentils

• Iron Content: 6.6 mg per cup cooked (37% DV)
• Other Nutrients: High in protein, fiber, and folate, making them an excellent plant-based protein source.

3. Pumpkin Seeds

• Iron Content: 4.2 mg per ounce (23% DV)
• Other Nutrients: A good source of magnesium, zinc, and healthy fats, making them a great snack option.

4. Red Meat

• Iron Content: 2.7 mg per 100 grams (15% DV)
• Other Nutrients: Contains heme iron, which is more readily absorbed by the body, and is also high in protein, B vitamins, and zinc.

5. Quinoa

• Iron Content: 2.8 mg per cup cooked (16% DV)
• Other Nutrients: A complete protein source, high in fiber, magnesium, and antioxidants.

6. Turkey

• Iron Content: 1.4 mg per 3.5 ounces (8% DV)
• Other Nutrients: High in protein, B vitamins, and selenium. Dark turkey meat has more iron than white meat.

7. Broccoli

• Iron Content: 1 mg per cup (6% DV)
• Other Nutrients: High in vitamin C, which boosts iron absorption, along with fiber, vitamin K, and several antioxidants.

8. Tofu

• Iron Content: 3.4 mg per half-cup (19% DV)
• Other Nutrients: A good source of protein, calcium, and various antioxidants, especially beneficial for those on a plant-based diet.

9. Chickpeas (Garbanzo Beans)

• Iron Content: 4.7 mg per cup cooked (26% DV)
• Other Nutrients: High in protein, fiber, and folate, making chickpeas a versatile and nutritious ingredient.

10. Dark Chocolate

• Iron Content: 3.4 mg per ounce (19% DV)
• Other Nutrients: Contains antioxidants and magnesium. Opt for dark chocolate with at least 70% cocoa for maximum health benefits.

11. Clams

• Iron Content: 23.8 mg per 3.5 ounces (132% DV)
• Other Nutrients: High in protein, vitamin B12, and omega-3 fatty acids. Clams provide one of the most absorbable forms of iron.

12. Oatmeal

• Iron Content: 3.4 mg per cup cooked (19% DV)
• Other Nutrients: High in fiber, magnesium, and B vitamins. Adding vitamin C-rich fruits to oatmeal can boost iron absorption.

Tips for Enhancing Iron Absorption

To maximize the iron you get from foods:

• Pair non-heme iron sources (plant-based) with vitamin C-rich foods like bell peppers, tomatoes, or citrus fruits.
• Avoid consuming calcium-rich foods and caffeine close to high-iron meals, as they can inhibit absorption.

These iron-rich foods can help you meet your daily iron needs and support your energy levels, cognitive function, and overall health.