The daily recommended allowance for iron varies by age and gender, but typically ranges from 8 to 18 milligrams (mg) for adults.
Lean red meats are excellent sources of iron. A 3-ounce serving of cooked beef provides around 2.1 mg of iron.
Poultry (chicken, turkey) and fish (such as salmon and tuna) also contain iron.A 3-ounce serving of cooked chicken provides about 1.1 mg of iron.
Spinach is a nutritious source of iron.One cup of cooked spinach provides approximately 6.4 mg of iron.
Lentils are a great plant-based source of iron.One cup of cooked lentils offers about 6.6 mg of iron.
Many breakfast cereals are fortified with iron.A serving of fortified cereal can provide between 18% and 100% of the daily recommended iron intake, depending on the brand and portion size.
Chickpeas, also known as garbanzo beans, are a plant-based source of iron.One cup of cooked chickpeas contains approximately 4.7 mg of iron.Slide 17
Pumpkin seeds, or pepitas, are a convenient and tasty source of iron.One ounce of roasted pumpkin seeds provides about 2.5 mg of iron.
Tofu, made from soybeans, is a versatile plant-based source of iron.A 3.5-ounce serving of firm tofu contains approximately 2.7 mg of iron.
Iron supplements are available over-the-counter and can be an effective way to meet your daily iron needs, and should be taken under the guidance of a healthcare professional.