Leafy greens:
Leafy greens like spinach, kale, and Swiss chard are nutrient powerhouses rich in non-heme iron, folate, and vitamin C.
Red meat:
It is an excellent source of highly bioavailable heme iron. Lean cuts like sirloin, tenderloin, and 93% lean ground beef pack the most iron per serving. The body can absorb up to 35% of the heme iron from meat.
Poultry:
While not as rich as red meat, chicken and turkey still provide decent amounts of heme and non-heme iron. Poultry also supplies protein to aid red blood cell production
Eggs:
With a single egg containing about 5% of your daily iron needs, eggs are an easy way to boost your intake. They're also a good source of protein, folate, and vitamin B12 - critical nutrients for healthy red blood cell formation.
Lentils and beans:
Lentils, kidney beans, and soybeans top the charts with plant-based protein sources containing non-heme iron, folate, and fiber. Eating them with vitamin C-rich foods enhances iron absorption.
Fortified cereals:
Many breakfast cereals are fortified with 100% of the daily value for iron, making them a convenient option for improving absorption, especially when paired with vitamin C from fruit.
Tomatoes:
The vitamin C in tomatoes is an enhancer, helping your body absorb more iron from plant-based sources when eaten together. Tomatoes are also a decent source of iron themselves.
Citrus fruits:
Like tomatoes, citrus fruits such as oranges, grapefruits, limes, and lemons are excellent sources of vitamin C to improve iron absorption from other foods.
Beets:
Besides providing iron and folate, beets are a unique source of nitrates, which can help increase blood flow and oxygen delivery by dilating blood vessels.
Pumpkin seeds:
Just 1/4 cup of these nutty seeds contains almost 5mg of iron - about 25% of daily needs. They also contain zinc, protein, and healthy fats to aid red blood cell formation.
Disclaimer: This content, including advice, gives generic information only and is in no way a substitute for a qualified medical opinion. Photo credits: Pexels / Unsplash