Red meat

Beef, particularly lean cuts like sirloin or tenderloin, is an excellent source of heme iron, which is highly absorbable by the body.


Shellfish such as clams, oysters, and mussels are rich in iron. They are also a good source of other nutrients like zinc and vitamin B12.

Liver, in particular, is an iron powerhouse. It contains high levels of heme iron and is also a good source of vitamin A.

Organ meats

Lentils, chickpeas, kidney beans, and other legumes are rich in non-heme iron, the plant-based form of iron. Pairing them with vitamin C-rich foods can enhance iron absorption


Spinach is a leafy green vegetable that provides a good amount of non-heme iron. It is also rich in vitamin C, which aids in iron absorption.


Tofu, made from soybeans, is a versatile plant-based source of iron. It is also a good source of protein.


Quinoa, in addition to being a complete protein, contains iron. It is a great option for individuals following a vegetarian or vegan diet.


Pumpkin seeds are a nutritious snack and are high in iron. They also provide other valuable nutrients like magnesium and zinc.

Pumpkin    seeds

Good-quality dark chocolate with a high cocoa content contains iron. Enjoying a small amount of dark chocolate can be a delicious way to boost your iron intake.

Dark chocolate

Certain breakfast cereals are fortified with iron, making them a convenient way to increase your iron consumption. Check the labels for iron content.

Fortified  Cereals