Iron is one of the essential minerals the body needs to transport oxygen through red blood cells, support the immune system, and help regulate hormones. Estimates indicate that millions of people do not meet their daily iron requirements, which range between 8 and 18 milligrams for adults. While dietary supplements are commonly used, a balanced diet may be sufficient to meet this need.
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Below are seven iron-rich foods that can serve as alternatives to supplements, according to a report by the medical website Verywell Health:
Cooked Oysters
Oysters are among the richest seafood sources of iron. An 85-gram serving contains about 6 milligrams of iron.
Chicken Liver
One of the meats richest in iron and other nutrients, with a single serving providing more than 10 milligrams of iron.
Beef Liver
Known for its high nutritional value, beef liver contains around 5 milligrams of iron per serving.
Soybeans
An excellent plant-based source of iron, with one cup providing about 9 milligrams.
Pumpkin Seeds
A small handful contains approximately 2.5 milligrams of iron.
Lentils
A good source of plant-based protein and iron, providing more than 7 milligrams of iron per 100 grams of lentils.
Spinach
A leafy green vegetable that can be easily incorporated into daily meals; one cup contains about 3 milligrams of iron.
Enhancing Iron Absorption
Iron absorption can be improved by consuming foods rich in vitamin C, such as citrus fruits, and by avoiding calcium intake alongside iron-rich meals. Combining plant-based and animal-based sources of iron also helps maximize absorption.
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