Red meat, like beef, lamb, and pork, is an excellent source of heme iron, the most readily absorbed type of iron by the body. A 3-ounce serving of ground beef can provide over 25% of your daily iron needs.
Liver is a true superfood when it comes to iron. A 3-ounce serving of beef liver can provide over 300% of your daily iron needs! It's also rich in other essential nutrients like vitamin B12, folate, and copper, which are important for red blood cell production.
Shellfish, such as oysters, mussels, and clams, are packed with both heme and non-heme iron. Oysters are particularly iron-rich, with a single serving providing over 80% of your daily iron needs.
Dark Leafy Greens
Dark leafy greens like spinach, kale, and collard greens are a good source of non-heme iron. They're also rich in vitamin C, which can help improve iron absorption.
Beans and Lentils
Beans and lentils are a plant-based source of iron, protein, and fiber. They're also relatively inexpensive and versatile, making them a great option for budget-conscious and vegetarian/vegan diets.