A serving of canned tuna can provide about 8% of the DV for iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.
Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.
One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.
1 serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc and high quality protein.
4. Red meat
Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.
5. Pumpkin seeds
Quinoa provides 16% of the DV for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants.
Turkey provides 13% of the DV for iron. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss
One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.
Tofu provides 19% of the DV for iron per serving and is rich in protein and minerals. Its isoflavones may improve heart health and relieve menopausal symptoms.
A small serving of dark chocolate contains 19% of the DV for iron along with several minerals and prebiotic fiber that promotes gut health.
10. Dark chocolate