1. Organ meats like liver are excellent sources of heme iron, with beef liver providing over a quarter of the daily requirement in just one slice. Other good animal sources are egg yolks and red meat. 2. Seafood like oysters, clams and mussels are very high in iron, with one medium oyster providing over the daily requirement. Common fish like salmon and tuna also contain iron. 3. Plant-based foods like chickpeas, fortified cereal, pumpkin seeds, soybeans, beans, lentils, cooked spinach and sesame seeds are all good non-heme iron sources. When paired with vitamin C, the absorption of iron from plants increases.

2. Food Sources of Iron
Mineral
A Research Report By
Mr Allah Dad Khan

3. Liver
Organ meats like liver and giblets are some of
the best sources of heme iron, with the added
bonus of other minerals, vitamins, and
protein. “Beef liver is incredibly high in iron
at 5 mg per slice,” says Largeman-Roth – over
a quarter of an adult woman's daily
requirement. Pork liver is an even smarter
option, as it’s slightly leaner and has higher
iron and vitamin C levels. But note that liver
should be eaten in moderation because it's
high in cholesterol; pregnant womenmay also
want to limit their intake because the high
vitamin A levels in liver have been associated
with birth defects in at least one study.
If you're not a fan of liver, other animal
proteins like egg yolks (3 milligrams per half
cup) and red meat (2 to 3 milligrams per 3
ounces) are also high in iron.

4. Oysters
Go ahead and splurge on the seafood
appetizer – it comes with a generous
side of iron! Bivalve mollusks like clams,
mussels, oysters, and squid are loaded
with the important nutrient (plus zinc
and vitamin B12). One single medium
oyster delivers 3 to 5 mg of iron – enjoy
a plate of them and you've surpassed the
daily requirement! Make your own at
home with this super simple 15-minute
recipe.
If oysters, mussels, and clams aren't on
your regular menu, common fin fish, like
haddock, salmon, and tuna, are also
good sources, although not as high in
iron as mollusks.

5. Chickpeas
These legumes provide your body with
almost 5 mg of iron per cup, plus a
hearty dose of protein, which makes
them a smart option for vegetarians.
Chickpeas are a tasty addition to
salads and pasta dishes and can be an
unexpected way to mix up salsa. If
you're not a fan of the texture, blend
chickpeas to create your
own homemade, iron-rich hummus!

6. Fortified Cereal
Is a bowl of cereal your breakfast of
choice? Opt for a fortified version to
start your day off with a dose of iron.
Check the nutritional label for the
amount of iron per serving: Many
varieties offer 90 to 100 percent of
the daily recommended value, along
with other important vitamins and
minerals like fiber, zinc, calcium, and
B vitamins.

7. Pumpkin Seeds
Did you know that the popular fall
snack is packed with iron? One cup of
whole seeds contains over 2 mg, while
a cup of the kernels alone packs in a
whopping 10 mg, making them an easy
way to add an iron boost to a variety
of dishes. The seeds taste great in
homemade trail mix, added to bread
or muffin recipes, or as a crunchy
salad topping. Or pick up roasted,
unsalted pumpkin seeds at your
grocery store and keep them on hand
for a quick and healthy snack.

8. Soybeans
One half cup of these legumes contains
over 4 mg of iron, plus they're an
excellent source of important minerals
like copper, which helps keep our blood
vessels and immune systems healthy, and
manganese, an essential nutrient
involved in many chemical processes in
the body. In addition, soybeans are high
in protein and fiber as well as many
vitamins and amino acids. Largeman-
Roth recommends including soybeans in
stir-fries or making an edamame dip;
they also make a tasty addition to pasta
dishes like this Edamame Lo-Mein, or can
be enjoyed on their own,
simply sprinkled with a little sea salt.

9. Beans
Beans of all varieties are a wonderful
source of iron, offering up anywhere
from 3 to 7 mg per cup. Looking for
ways to incorporate beans into meals?
Pair them with foods like kale, bell
pepper, broccoli, and cauliflower,
which are all high in vitamin C – a
nutrient that helps with the
absorption of non-heme iron in the
body, says Largeman-Roth. Add beans
to a salad, puree them into a dip and
eat with raw veggies, or toss into a
stir-fry. The possibilities are endless!

10. Lentils
Another legume worth an honorable
mention in the iron department,
cooked lentils offer up over 6 mg of
the mineral per cup and are loaded
with fiber that fills you up, lowers
cholesterol, and helps keep blood
sugar levels stable. Lentils are also an
extremely versatile ingredient in the
kitchen, making a great addition in
everything
from soups and salads to burgers and c
hili

11. Cooked Spinach
Both raw and cooked spinach are
excellent sources of iron, though cooking
spinach helps your body asbsorb its
nutrients more easily. Just one cup of
cooked spinach delivers more than 6 mg
of iron as well as protein, fiber, calcium,
and vitamins A and E. While the leafy
green often gets a bad rap in the taste
department, especially among kids, it's
an easy ingredient to sneak into your
recipes undetected for a secret iron-
boost (and as a non-heme iron source,
it's especially beneficial when paired
with foods high in vitamin C, like
veggies). “I love using sautéed spinach
in vegetable lasagna,” says Largeman-
Roth. “It also works well in mini
frittatas, which my kids love.”

12. Sesame Seeds
“Sesame seeds have a wonderful nutty
taste and are a rich source of iron,”
says Largeman-Roth. These oil seeds,
which contain 20 mg of iron per cup,
are also packed with a slew of
essential nutrients like copper,
phosphorus, vitamin E, and zinc. An
easy way to incorporate the seed into
your diet is to add them to a salad:
Each tablespoon sprinkled on will add
over a milligram of iron to your daily
count. Or get creative and give
Largeman-Roth’s Ultimate Power Ball
recipe a try for a sweet, iron-packed
snack.