What foods are rich in iron?

As a nutrition expert, I can provide you with a list of foods that are known to be rich in iron. Iron is an essential mineral for the body, playing a vital role in the production of red blood cells and the transport of oxygen throughout the body. There are two types of iron: heme iron, which is found in animal products, and non-heme iron, which is found in plant-based foods. Heme iron is more easily absorbed by the body than non-heme iron.

Here are some foods that are rich in iron:


1. Red meat (such as beef, lamb, and pork) - Heme iron

2. Poultry (like chicken and turkey) - Heme iron

3. Fish (especially shellfish like oysters, clams, and mussels) - Heme iron

4. Legumes (beans, lentils, and chickpeas) - Non-heme iron

5. Leafy green vegetables (spinach, kale, and collard greens) - Non-heme iron

6. Nuts and seeds (pumpkin seeds, sesame seeds, and almonds) - Non-heme iron
7.
Dried fruits (raisins, apricots, and prunes) - Non-heme iron
8.
Whole grains (brown rice, quinoa, and fortified cereals) - Non-heme iron
9.
Fortified foods (such as certain breakfast cereals and plant-based milks) - Non-heme iron
10.
Egg yolks - Heme iron

It's important to note that the absorption of non-heme iron can be enhanced by consuming it with foods high in vitamin C, such as oranges, strawberries, or bell peppers.

Iron is also found in many plant-based foods such as:green vegetables, for example spinach, silverbeet and broccoli.lentils and beans.nuts and seeds.grains, for example whole wheat, brown rice and fortified breakfast cereals.dried fruit.