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Good sources of heme iron, with 2.1 milligrams or more per serving, include: 3 ounces of cooked beef. 3 ounces of canned sardines, canned in oil.
11 Healthy Foods That Are Very High in Iron 1. Shellfish. Shellfish is tasty and nutritious. 2. Spinach. Spinach provides many health benefits for very few calories. 3. Liver and Other Organ Meats. Organ meats are extremely nutritious. 4. Legumes. Legumes are loaded with nutrients. 5. Red Meat. ...
List of High Iron Foods #1: Fortified Cereals. #2: Beef (Skirt Steak). #3: Shellfish (Oysters). #4: Dried Fruit (Apricots). #5: Large White Beans. #6: Spinach. #7: Baking Chocolate (Unsweetened). #8: Quinoa. #9: White Button Mushrooms. #10: Squash and Pumpkin Seeds.
Sometimes iron supplements may be necessary, but upping your dietary intake of foods high in iron is a natural and safe way to improve your iron levels. The best iron-rich foods include spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios and raisins.
Animal Foods High In Iron. First of all, there is a difference in the absorption rate of heme-iron (animal foods) and non-heme iron (plant foods). Research suggests that heme iron has 14-18% bioavailability depending on the individual, whereas this falls to 5-12% for non-heme iron .
Some of the best plant sources of iron are: Beans and lentils. Tofu. Baked potatoes. Cashews. Dark green leafy vegetables such as spinach. Fortified breakfast cereals. Whole-grain and enriched breads.