Organ meats are rich in iron, with a 3-ounce serving of cooked beef liver providing 5.2 milligrams, over 29% of the Daily Value (DV). They are also high in protein and packed with essential micronutrients like B vitamins, zinc, copper, and manganese.
Organ Meats
Tofu is a valuable iron source for vegans and vegetarians, offering nearly 3.4 milligrams per quarter block, about 19% of the DV. It's also a good protein source and contains soy isoflavones, beneficial for bone density, blood sugar stability, and potentially lowering breast cancer risk.
Tofu
Various shellfish types such as shrimp, clams, scallops, and oysters are high in iron. A 3-ounce serving of cooked oysters provides 7.8 milligrams of iron, over 43% of the DV, and is rich in zinc, crucial for immune function and wound healing.
Shellfish
Spinach is a nutrient powerhouse, offering fiber, calcium, and vitamin A. One cup of cooked spinach contains 6.4 milligrams of iron, over 35% of the DV. It also includes vitamin C, which enhances iron absorption in the body.
Spinach
Red meats like beef, pork, and lamb are excellent iron sources. A 3-ounce serving of cooked ground beef provides 2.2 milligrams of iron, about 12% of the DV, along with protein essential for muscle growth.
Red Meat
Dark chocolate not only satisfies sweet cravings but also offers iron. A 1-ounce serving provides 2.3 milligrams of iron, nearly 13% of the DV, along with antioxidants that may reduce inflammation and support blood sugar management.
Dark Chocolate
Poultry, including turkey, boosts heme iron intake, which is more absorbable than non-heme iron. A 3-ounce serving of cooked ground turkey contains almost 1.3 milligrams of iron, about 7% of the DV, and provides protein and various B vitamins.
Poultry
Cashews contribute nearly 1.9 milligrams of iron per ounce, approximately 10% of the DV, making them a valuable addition to plant-based diets. They are also rich in protein, fiber, and heart-healthy monounsaturated fats.
Cashews