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The article below provides 10 good sources of iron and tips for incorporating it into your diet.
10 Iron-Rich Foods to Add to Your Diet
1. Organ Meats
Meat, in general, including poultry and red meat, tends to be a good source of iron. However, organ meats, such as liver, are highly nutritious. In addition to being a good source of iron, organ meats are also rich in copper, vitamin B and protein.
A 3.5 oz serving of beef liver has about 6.5 mg of iron or a third of the recommended daily allowance. Although liver may not be everyone's first choice, with seasonings and spices, it can be a tasty meal.
2. Red Meats
Red meat is also rich in iron, along with zinc and protein. Good sources of iron include venison, beef and lamb. The exact amount of iron may vary depending on the type of red meat. For example, a 3 oz serving of venison has about 4.98 mg of iron, while the same size serving of lamb has 1.7 mg of iron.
3. Turkey
Turkey is a good source of healthy protein and also contains iron. Consider opting for dark meat when eating turkey, since it is especially rich in iron. A 3.5-oz serving of dark turkey meat contains about 1.4 mg of iron, which is about 8% of the daily recommended allowance. Whether you add turkey to a salad or make a sandwich, it is also a good source of B vitamins and zinc.
4. Shellfish
According to the Dietary Guidelines for Americans, oysters are one of the best sources of iron. Three oysters have about 6.9 mg of iron. Mussels and shrimp are also types of shellfish that are high in iron. In addition to eating shellfish as an appetizer, consider adding them to gumbo or stir fry.
5. Spinach
Spinach is a good source of iron. It is also rich in vitamin C, which boosts iron absorption. Spinach also contains certain antioxidants, which are beneficial for overall health. About 3.5 oz of spinach contains approximately 15% of the recommended daily allowance of iron.
Other leafy greens that are good iron sources include collards, kale and broccoli. To incorporate spinach into your diet, consider adding it to salads, using it instead of lettuce in sandwiches or blending some into a smoothie.
6. Pumpkin Seeds
Pumpkin seeds are a nutritional snack rich in magnesium, zinc and vitamin K. A 1 oz serving contains about 14% of the recommended daily allowance of iron. Add pumpkin seeds to a salad or yogurt or snack on a handful.
7. Quinoa
Quinoa is a grain that contains protein, magnesium and folate. It is also a good source of iron. One cup of cooked quinoa contains 2.8 mg of iron. Quinoa is also gluten-free, which makes it a good choice for people who have gluten intolerance. You can add it to salads and soups, or eat it as a side dish.
8. Tofu
Tofu is a soy-based food which is also a good source of iron. It is often a good choice for vegetarians who want to avoid animal products. A half-cup serving of tofu contains 3.4 mg of iron, which is about 19% of the daily recommended allowance. Tofu is also an excellent source of magnesium and calcium. It contains about 22 grams of protein in a half-cup serving. Consider incorporating tofu into your diet by adding it to stir fry, salads or soups.
9. Legumes
Legumes such as peas, lentils and beans, are good sources of protein and iron. For example, one cup of cooked lima beans contains 4.9 mg of iron. Legumes are also a good source of potassium, folate and fiber. Add legumes to chili, soups and dips.
10. Dried Fruits
Dried fruits are also rich in iron and may be a good choice for people who want to avoid meat. For instance, one-half cup of raisins contains 1.3 mg of iron. In addition to raisins, other dry fruits high in iron include dried peaches, prunes and apricots. Dried fruits can be eaten alone as a snack or tossed into a salad or Greek yogurt.
Fueling Your Body
Incorporating iron-rich foods into your diet is essential for maintaining healthy blood and energy levels. Whether you're eating meat, plant-based options or enjoying snacks like pumpkin seeds and dried fruit, these choices offer a variety of ways to boost your iron intake.
It's also important to pair iron-rich foods with vitamin C sources, like citrus fruits or bell peppers, to help your body absorb iron better. By adding more of these foods to your meals, you can ensure that you're getting enough iron to support your overall health. Stay mindful of variety, and aim to include different sources of iron throughout the day for balanced nutrition.