Cooked lentils are an extremely iron-rich food, with 3.3 mg in half a cup. They are also high in fiber and protein, supporting digestion and muscle health.
White beans contain nearly 3.5 mg of iron per half-cup. They're perfect in soups, stews, or sautéed with vegetables.
Shellfish has a lot fo potential as an iron-rich food. A 3.5-ounce serving of clams offers up to 3 mg of iron (although there is some variability). Additionally, they're rich in vitamin B12 and omega-3 fatty acids.
One cup of pumpkin seeds packs 3.7 mg of iron. They also provide healthy fats, magnesium, and protein.
The iron-rich powerhouse food of the group, an ounce of dark chocolate contains 3.4 mg of iron. It's also a powerful antioxidant that supports heart health.
One cup of cooked Swiss chard delivers 4 mg of iron. This leafy green is also high in potassium and vitamins A and C.
One cup of cooked quinoa provides nearly 3 mg of iron. This iron-rich food is a complete protein, making it a great choice for vegetarians.