3. Liver and other organ meats
Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.
For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV.
Organ meats are also high in protein and rich in B vitamins, copper, and selenium.
Liver is especially high in vitamin A, providing an impressive 1,049% of the DV per 3.5-ounce serving.
What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of.
4. Legumes
Legumes are loaded with nutrients.
Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.
They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV.
Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.
In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 milligrams of iron, or 10% of the DV.
Legumes are also a good source of folate, magnesium, and potassium.
What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease heart disease risk for people with metabolic syndrome.
Additionally, legumes may help you lose weight. They’re very high in soluble fiber, which can increase feelings of fullness, reduce calorie intake, and promote healthy gut bacteria, which influences weight, inflammation and risk of chronic disease.
To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.
