IRON-RICH FOODS, FRUITS & VEGETABLES

Organ Meats


The most popular types of organ meats are the liver, kidneys, brain, and heart. In addition to that, these iron-rich foods are high in essential nutrients as well

Red Meat


It is said that the redder the meat, the richer it is in iron. Red meat, especially ground beef is one of the best sources of heme irons to get absorbed in the body easily

Chicken, Turkey


Among poultry meat, dark turkey offers the most amount of iron. White turkey and chicken are also a good addition to your diet. But provides less iron content

Fish


Tuna, salmon, mackerel, and sardines are some of the best iron-rich fishes to add to your diet. It is also counted as a great source of heart-healthy Omega-3 fatty acids

Prunes


With a mild laxative effect, prunes are one of the best iron-rich dry fruits. It also adds fiber, potassium, vitamin C, vitamin B6, and manganese to your regular diet

Legumes


Legumes include beans as well as lentils. It contains a wide variety of ingredients such as black beans, kidney beans, lentils, chickpeas, soybean, etc

Whole-grains


Amaranth and Quinoa are both gluten-free grains loaded with iron. Furthermore, they are a good source of protein for vegetarians

Olives


Olives are a delicious iron content food to add to your diet. Besides, it comes with a variety of healthy plant compounds as well

Spinach


Although it is non-heme iron, spinach is one of the best vegetarian sources of iron. It is also rich in vitamin C to boost iron absorption in the body

Broccoli


Broccoli is among the few vegetables to top the non-heme iron-rich food list. Being high in vitamin C, Broccoli also helps with iron absorption in the body

Potatoes


Unpeeled, baked potatoes can be your real friend on the plate to offer adequate iron. The iron present in potatoes is mostly concentrated in their skins

Almond, Pine nuts


Nuts and nut butter contain a great amount of non-heme iron Almonds, cashews, and pine nuts provide around 1 or 1.6 mg iron per ounce

CALCIUM FOOD ITEMS FOR A BALANCED DIET