Iron Rich Foods

A Complete, Iron-Rich Meal

This dinner of iron rich foods has it all: a dark green vegetable, enriched pasta, and a healthy dose of omega-3 fatty acids from the salmon.

Chili con Carne

With a lion’s share of meat and beans, chili con carne packs a mega dose of iron.

Swiss Chard

This colorful dark leafy green is high in iron, calcium, and vitamins C and K. Chard is great in stir-fries, and baby chard makes a great addition to salads.

A Great Iron-Rich Dinner

This meal, complete with pork tenderloin, broccolini, and Brussels sprouts, sure packs an iron punch!

Clams, Muscles, & Other Mollusks

Mollusks, such as clams and muscles, are naturally high in iron and low in fat (just watch the butter sauce!). They can be tossed into a wide variety of dishes, such as this Latin American cioppino dish.

Pork

These pork chops are full of iron in addition to magnesium, potassium, niacin, and more. When paired with a dark, leafy vegetable, a pork dinner supplies a good deal of nutrients to help build red blood cells.

Dried Prunes

Dried prunes have a bad rap for being “old people food,” but these sweet treats pack a wallop in iron and fiber. Try them anywhere you’d put raisins, or on their own!

Oysters

These pearl-bearing shelled creatures are known for being high in iron, taurine, protein, omega-3s, and a whole slew of vitamins. Enjoy them barbecued, steamed, or for the adventurous, raw!

Spinach

A mild-tasting dark green, spinach is rich in iron, folate, magnesium, and vitamin C, among tons of others. It’s great in a salad with vinaigrette, or sautéed into stir-fries. Spinach will give your omelet a colorful kick, too.

Beans

Beans of all sorts are a great source of iron and will make a colorful addition to any dish. These iron rich foods are not to be missed!

Broccoli

Iron isn’t the only thing going for this flowery green. Broccoli is also very high in fiber, folate, potassium, tryptophan, and vitamins A, C, K and B1, 2, 3, 5, & 6.

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Iron Rich Foods