This leafy green is rich in non-heme iron. A cup of boiled spinach contains 6.4 milligrams of iron. Folate, vitamins A, C, and K are also abundant.
These beans contain 6.6 mg of iron per cooked cup. Lentils contribute protein, fiber, and other nutrients to any diet.
Heme iron, which the body absorbs better, is found in beef, lamb, and other red foods. Cooked beef has 2.1 milligrams of iron per 3-ounce meal.
This whole grain has 2.8 mg of iron per cup cooked. Quinoa is gluten-free and a complete protein with all nine essential amino acids, making it adaptable in diets.
These seeds make a fantastic iron-rich snack. Pumpkin seeds include 2.5 milligrams of iron per ounce. They contain magnesium, zinc, and healthful fats.