wikiHow Foods to Help Increase Iron Levels Spinach: Spinach is a leafy green vegetable packed with iron, along with other nutrients like folate and vitamin C. It can be enjoyed in salads, sautéed, or added to smoothies. Lentils: Lentils are a great plant-based source of iron, providing both protein and fiber. They are versatile and can be used in soups, stews, salads, or as a side dish. Red meat: Red meat, such as beef and lamb, is known for its high iron content. Opt for lean cuts and consume it in moderation as part of a balanced diet. Tofu: Tofu, made from soybeans, is an excellent source of iron for vegetarians and vegans. It can be stir-fried, grilled, or added to various dishes for a protein boost. Quinoa: Quinoa is a nutrient-dense grain that contains iron, along with other essential amino acids. It can be used as a substitute for rice, added to salads, or used as a base for grain bowls. Chickpeas: Chickpeas, also known as garbanzo beans, are rich in iron and fiber. They can be used in hummus, salads, or roasted for a crunchy snack. Kidney beans: Kidney beans are another legume that provides iron. They can be used in chili, soups, or added to salads for a boost of protein and fiber. Pumpkin seeds: Pumpkin seeds are a delicious and nutritious snack that also contain iron. They can be eaten on their own, added to salads, or used as a topping for oatmeal or yogurt. Oysters: Oysters are a seafood source of iron and are also rich in zinc. They can be enjoyed raw, grilled, or used in various seafood dishes. Dark chocolate: Dark chocolate, with a high cocoa content, contains iron and antioxidants. Opt for chocolate with at least 70% cocoa content for maximum benefits. Broccoli: Broccoli is a nutrient-dense vegetable that provides iron, along with other vitamins and minerals. It can be steamed, roasted, or added to stir-fries. Turkey: Turkey is a lean protein source that contains iron. It can be roasted, grilled, or used in sandwiches or salads. Sunflower seeds: Sunflower seeds are a nutritious snack that contains iron, along with healthy fats. They can be eaten on their own, added to salads, or used as a topping for baked goods. Cashews: Cashews are a tasty nut that provides iron, along with other minerals like magnesium and zinc. They can be eaten as a snack, used in stir-fries, or made into nut butter. Sardines: Sardines are a small, oily fish that contains iron and omega-3 fatty acids. They can be enjoyed grilled, canned, or added to salads or pasta dishes. Black beans: Black beans are another legume that is rich in iron. They can be used in soups, stews, or as a filling for tacos or burritos. Apricots: Apricots are a fruit source of iron and can be eaten fresh or dried. Dried apricots make for a convenient and portable snack. Edamame: Edamame, or young soybeans, are a good plant-based source of iron. They can be steamed and sprinkled with salt for a nutritious snack. Fortified breakfast cereals: Many breakfast cereals are fortified with iron, providing a convenient way to increase your intake. Dark poultry meat: Dark poultry meat, such as chicken thighs, contains iron along with other essential nutrients. It can be roasted, grilled, or used in various dishes for a flavorful protein source. Remember that the iron content can vary slightly depending on factors such as cooking methods and variations in food sources. Additionally, to optimize iron absorption, pair iron-rich foods with sources of vitamin C, such as citrus fruits, tomatoes, or bell peppers. If you have specific iron requirements or concerns, it's recommended to consult with a healthcare professional or registered dietitian for personalized advice and guidance. They can help assess your nutritional needs and develop a suitable plan to increase your iron levels. Page