Foods rich in iron include both heme iron (from animal sources) and non-heme iron (from plant sources). Here's a breakdown:

🥩 Heme Iron (more easily absorbed by the body)

Red meat (beef, lamb, liver)

Poultry (chicken, turkey)

Seafood (sardines, clams, oysters, mussels, tuna, salmon)

Liver and organ meats

🌱 Non-Heme Iron (plant-based)

Legumes (lentils, chickpeas, beans, soybeans)

Tofu and tempeh

Spinach and other dark leafy greens (kale, Swiss chard, collards)

Pumpkin, sesame, and flax seeds

Quinoa and whole grains

Nuts (cashews, almonds, pine nuts)

Dried fruits (apricots, raisins, prunes)

Fortified cereals and breads

💡 Tips to Boost Iron Absorption:

Pair iron-rich foods with vitamin C sources (like oranges, strawberries, bell peppers).

Avoid drinking coffee, tea, or calcium-rich foods with iron-heavy meals—they inhibit absorption.

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ting a meal plan with iron-rich foods?