5. Red meat
Red meat is satisfying and nutritious.
A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV (26Trusted Source).
Meat is also rich in protein, zinc, selenium, and several B vitamins (27Trusted Source).
Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis (28 Trusted Source).
In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anaemia.
Research shows females consuming less than 2 ounces of red meat daily were more likely to have inadequate intakes below for zinc, iron, vitamin B12, potassium and vitamin D intakes than females consuming between 2 and 3 ounces daily (29Trusted Source).
6. Pumpkin seeds
Pumpkin seeds are a tasty, portable snack.
A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV (30Trusted Source).
In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. They’re also among the best sources of magnesium, which is a common dietary deficiency. (31Trusted Source).
A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression (31Trusted Source, 32Trusted Source, 33Trusted Source).
