11. Dark chocolate
Dark chocolate is incredibly delicious and nutritious.
A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV (52Trusted Source).
This small serving also packs 56% and 15% of the DVs for copper and magnesium, respectively.
In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut (53Trusted Source).
Cocoa powder and dark chocolate have significant antioxidant activity similar to that of fruit extracts from berries and cherries (54Trusted Source).
Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes (55Trusted Source, 56Trusted Source, 57Trusted Source).
However, not all chocolate is created equal. It’s believed that compounds called flavanols are responsible for chocolate’s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate (58Trusted Source).
Therefore, it’s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits.
12. Fish
Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron.In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the DV (59Trusted Source).Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits.In particular, omega-3 fatty acids have been shown to promote brain health, enhance immune function, and support healthy growth and development (60Trusted Source).Consult the EPA chart to see the healthiest choices of fish and minimize your exposure to mercury (7).Fish also contains several other essential nutrients, including niacin, selenium, and vitamin B12 (61Trusted Source).Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet (62Trusted Source, 63Trusted Source, 64Trusted Source).
