Iron is an essential mineral for the body because it is a crucial component of hemoglobin. This is the protein in red blood cells that carries oxygen from your lungs to the rest of your body. The recommended daily iron intake depends on your age, sex, and other factors, the NIH recommends a daily iron intake of 8 mg for males 19–50 years and 18 mg for females 19–50 years. Most individuals consume enough daily iron, however, certain conditions may make it harder for some individuals to get enough iron.

Populations that may have a harder time getting the recommended daily iron intake:

• Individuals with heavy periods
• Pregnant individuals
• Frequent blood donors
• Individuals with cancer, GI disorders, or heart failure

There are two forms of dietary iron: heme iron and non-heme iron. Heme iron is found in animal-based sources and non-heme iron is found in plant-based sources. Heme iron is more easily absorbed by the body, while non-heme iron absorption can be improved by consuming it with vitamin C-rich foods. So, combining iron-rich plant foods with fruits or vegetables high in vitamin C can help enhance iron absorption.

15 Iron-Rich Food Sources

1. Beef

Lean beef is a rich source of heme iron, which is highly absorbable by the body. It’s also packed with protein, essential B vitamins, and zinc. One 3 oz serving of beef can provide up to 28% of the recommended daily iron intake.

2. Chicken

Chicken is another source of heme iron and is a versatile protein option. Grilled, baked, or roasted, chicken offers a variety of ways to maintain a balanced diet while meeting your iron needs.

3. Pork

Pork is another protein that provides heme iron. It contains essential nutrients like B vitamins, zinc, and protein.

4. Lamb

Lamb is a tasty source of heme iron and offers a unique flavor compared to other meats. It’s also rich in protein and B vitamins, making it a nutritious option for those who enjoy its pastural taste.

5. Sardines

Sardines are not only packed with protein but also contain non-heme iron and omega-3 fatty acids. They are small but nutrient-dense fish that can contribute to your iron intake. One 3 oz serving of sardines provides up to 11% of the recommended daily iron intake.

6. Tuna

Tuna is another fish that provides non-heme iron and is rich in protein. It’s a popular choice for those seeking an affordable seafood option to meet their iron needs, while also benefiting from its omega-3 fatty acids. One 3 oz serving of sardines provides up to 6% of the recommended daily iron intake.

7. Eggs

Eggs are a versatile and nutritious source of non-heme iron, especially the yolk. They also offer high-quality protein, essential amino acids, and various vitamins and minerals, and can be an affordable source of iron. One large egg can contain up to 6% of the recommended daily iron intake.

8. Tofu

Tofu is a plant-based source of non-heme iron. It’s also an excellent source of protein and can be used in a wide range of dishes, making it a valuable option for iron intake. One 1/2 cup serving of tofu provides up to 17% of the recommended daily iron intake.

9. Lentils

Lentils are rich in plant-based non-heme iron, fiber, and protein. They are an ideal choice for vegetarians and vegans looking to boost their iron intake. One 1/2 cup serving of lentils provides up to 17% of the recommended daily iron intake.

10. Kidney beans

Kidney beans are another plant-based source of non-heme iron. They are versatile in cooking and can be used in various dishes to increase your iron consumption while providing fiber and protein. One 1/2 cup serving of kidney beans provides up to 11% of the recommended daily iron intake.

11. Spinach

Spinach is a leafy green vegetable that offers non-heme iron along with other essential vitamins and minerals including vitamin A, vitamin C, vitamin K, iron, folate, and potassium. It’s an excellent choice for those looking to incorporate more iron-rich vegetables into their diet. One 1/2 cup serving of spinach provides up to 17% of the recommended daily iron intake.

12. Collard greens

Collard greens are another leafy green packed with non-heme iron. They’re also high in fiber and other vital nutrients, making them a nutritious choice for supporting your iron needs and overall health

13. Pumpkin seeds

Pumpkin seeds are a plant-based source of non-heme iron, and they’re also rich in zinc and dietary fats. They make for a convenient and nutritious snack or salad topper.

14. Sunflower seeds

Sunflower seeds offer non-heme iron, as well as dietary fats and protein. They are a great way to boost iron intake and provide a satisfying crunch.

15. Iron-fortified cereals and bread

Iron-fortified cereals and bread are specifically enriched with iron to help individuals meet their dietary iron needs. They are a convenient option for increasing iron intake, especially for those with specific dietary requirements or increased iron needs. One serving of iron-fortified cereals and bread provide up to 100% of the recommended DV of iron.