The richest source of iron is organ meat, specifically liver.
Liver is a powerhouse of nutrients, including iron.
Here are some examples of liver rich in iron:
- Beef liver: A 3.5-ounce serving of cooked beef liver provides about 6.5 mg of iron, which is about 36% of the daily recommended intake for men and 72% for women.
- Chicken liver: A 3.5-ounce serving of cooked chicken liver provides about 5 mg of iron, which is about 28% of the daily recommended intake for men and 56% for women.
- Lamb liver: A 3.5-ounce serving of cooked lamb liver provides about 5.5 mg of iron, which is about 31% of the daily recommended intake for men and 62% for women.
Other good sources of iron include:
- Red meat: Beef, lamb, and pork are good sources of heme iron, which is more easily absorbed by the body than non-heme iron.
- Legumes: Beans, lentils, and peas are good sources of non-heme iron.
- Fortified cereals: Many breakfast cereals are fortified with iron.
- Dark leafy greens: Spinach, kale, and collard greens are good sources of non-heme iron.
It's important to note that the bioavailability of iron from plant-based sources is lower than that of iron from animal sources. However, consuming plant-based sources of iron with vitamin C can help to increase absorption.
