Foods rich in iron include both animal-based and plant-based options. Here are some examples:
Animal-Based Sources (Haem Iron):
- Meat: Beef, lamb, pork, and poultry such as chicken and turkey
- Seafood: Salmon, sardines, tuna, shrimp, clams, oysters, haddock, mackerel
- Organ meats: Liver, kidney, and pate
- Eggs
Plant-Based Sources (Non-Haem Iron):
- Legumes: Lentils, peas, beans (kidney, garbanzo, cannellini, soybeans)
- Tofu and tempeh
- Nuts and seeds: Pistachios, pumpkin seeds, sesame seeds, flax seeds, almonds, cashews, pine nuts, macadamia nuts, hemp seeds
- Dark leafy green vegetables: Spinach, kale, collards, dandelion greens, broccoli
- Whole grains: Quinoa, whole oats, enriched bread, enriched pasta, wheat products, bran cereals, cornmeal, oat cereals, cream of wheat, rye bread, enriched rice
- Dried fruits: Figs, dates, raisins, prunes, and prune juice
Its important to note that the body absorbs haem iron (from animal-based sources) more readily than non-haem iron (from plant-based sources). Consuming foods high in vitamin C, such as citrus fruits, tomatoes, and peppers, can help with the absorption of non-haem iron. Additionally, pairing non-haem iron foods with vitamin C-rich foods can increase the absorption of iron.
