Iron is a crucial trace mineral essential for various bodily functions,including transporting oxygen from the lungs to the rest of the body.Approximately 70%of the iron in your body is stored in red blood cells.Since iron is an essential nutrient that the body cannot produce on its own,it must be obtained through diet.Iron deficiency is common and can lead to anemia,a condition characterized by a lack of healthy red blood cells.Symptoms of anemia include fatigue,weakness,dizziness,pale skin,and sleep disturbances.Incorporating the following iron-rich foods into your diet can help you meet your daily iron requirements and prevent deficiency.

　　Clams

　　Shellfish,particularly clams,oysters,and mussels,are excellent sources of iron.A 3-ounce serving of clams provides a whopping 23.8 mg of iron,which is 132%of the recommended daily intake(RDI).In addition to being rich in iron,clams are packed with vitamin B12(1401%of your RDI per serving),vitamin A,vitamin C,B vitamins,and several minerals,including phosphorus,potassium,zinc,copper,manganese,and selenium.

　　Beef Liver

　　Organ meats like beef liver are incredibly nutritious and provide a variety of essential nutrients.A 3-ounce serving of beef liver contains 5.4 mg of iron,or 30%of your RDI.Beef liver is also rich in vitamin A(534%of your RDI)and vitamin B12(987%of your RDI),making it a highly nutritious addition to your diet when consumed in moderation.

　　Legumes

　　For those seeking non-animal sources of iron,legumes are an excellent choice.Soybeans lead the pack with 8.8 mg of iron per cup,or 49%of your RDI.Lentils follow closely with 6.6 mg per cup,or 37%of your RDI.Other iron-rich legumes include chickpeas,black-eyed peas,lima beans,kidney beans,and navy beans.Legumes are also packed with protein,fiber,folate,and a variety of essential minerals.

　　Dark,Leafy Green Vegetables

　　Dark leafy greens like spinach,kale,collard greens,Swiss chard,and beet greens are great sources of iron.One cup of cooked spinach contains 6.4 mg of iron,or 36%of your RDI.These greens are also rich in vitamins A and K,folate,calcium,magnesium,and other essential nutrients,making them a powerhouse of nutrition.

　　Seeds

　　Small but mighty,certain seeds like pumpkin,sesame,hemp,and flax seeds are excellent sources of iron.For instance,one ounce of sesame seeds provides 4.1 mg of iron,or 23%of your RDI.Seeds also offer a variety of vitamins,minerals,and antioxidants,which can help reduce inflammation and protect against chronic diseases.

　　Beef

　　Beef is a fantastic source of heme iron,which is more easily absorbed by the body than nonheme iron found in plant-based foods.A 3-ounce serving of beef provides between 2.4 to 2.7 mg of iron,or about 15%of your RDI,depending on the cut and fat content.While beef is a great option for preventing anemia,it’s best to consume it in moderation due to its potential to increase oxidative stress.

　　Oats

　　Oats are a nutritious,plant-based source of iron that makes for a hearty breakfast.One cup of oatmeal made from old-fashioned or steel-cut oats contains 3.4 mg of iron,or 19%of your RDI.Oats are also rich in dietary fiber,protein,and essential minerals,making them a filling and versatile addition to your diet.

　　Quinoa

　　Quinoa,often referred to as a superfood,is a nutrient-dense pseudocereal that’s rich in iron.One cup of cooked quinoa provides 2.8 mg of iron,or 15%of your RDI.Quinoa’s unique taste and versatility make it a popular choice for many households,and it can be easily incorporated into a variety of meals.

　　Dark Chocolate

　　Good news for chocolate lovers:dark chocolate is not only delicious but also a great source of iron.One ounce of dark chocolate contains 3.3 mg of iron,or 18%of your RDI.Dark chocolate is also packed with antioxidants that can help fight inflammation,lower blood pressure,and improve cognitive function.For maximum benefits,choose dark chocolate with 70%cocoa or higher.

　　Prunes/Prune Juice

　　While most fruits are not high in iron,prunes are a notable exception.One cup of prune juice contains 3 mg of iron,or 17%of your RDI,while a cup of pitted prunes provides 1.6 mg of iron.Prunes are also an excellent source of fiber,vitamin K,B vitamins,and several minerals,making them a nutritious choice for boosting iron intake.