What food has iron?

Meat, Poultry, and Seafood:

* Red meat: Beef, lamb, pork

* Organ meats: Liver, kidney

* Poultry: Chicken, turkey

* Seafood: Oysters, clams, mussels, shrimp, tuna, salmon

Plant-Based Sources:

* Legumes: Lentils, beans (kidney, black, pinto), chickpeas

* Nuts and seeds: Pumpkin seeds, sesame seeds, cashews, almonds

* Dried fruits: Raisins, dates, apricots

* Green leafy vegetables: Spinach, kale, collard greens

* Whole grains: Brown rice, quinoa, oats

Other Sources:

* Fortified foods: Cereals, bread, pasta

* Soy products: Tofu, tempeh

* Eggs: Especially egg yolks

Important Note:

* Heme iron (found in animal products) is more easily absorbed by the body than non-heme iron (found in plant-based sources).

* Vitamin C can help your body absorb non-heme iron better.

Tips for increasing iron absorption:

* Pair iron-rich foods with vitamin C-rich foods (e.g., spinach with strawberries, lentil soup with a side of orange slices).

* Avoid drinking tea or coffee with meals, as they can interfere with iron absorption.

* Cook iron-rich foods in cast iron cookware, which can add iron to the food.

Remember, it's always best to consult with your doctor or a registered dietitian to determine the best iron sources and amounts for your individual needs.