Iron-Rich Foods

https://pureminerals.uk/natural-minerals-guide/iron-rich-foods/
Red meat is an excellent source of heme iron, which is easily absorbed by the body.
Iron is an essential mineral required for hemoglobin production. Hemoglobin is the red pigment in blood that transports oxygen and the waste gas carbon dioxide around the body.
Iron fortification of flour used in commercial bakeries is a legal requirement.
Two types of dietary iron exist: Heme iron and inorganic iron. Heme iron is absorbed up to 300 percent more efficiently than inorganic iron.
Vitamin C increases iron absorption by reducing ferric iron to ferrous iron.
Those who don’t eat meat have an increased risk of iron deficiency because their iron intake will be in the inorganic ferric form.
Due to the blood’s enormous demand for iron, any shortage of the mineral will quickly show up, especially in the red blood cells.
The body’s white blood cells use potent iron-containing molecules to kill microorganisms such as bacteria and yeasts.
Iron requirements double during pregnancy because a woman’s red blood cell and hemoglobin counts skyrocket by a third.
The 5 Best Sources of Iron are:
Organ meats, such as liver, heart, and kidney, are especially rich in iron. For example, pork liver has 6.61 milligrams of iron. That’s just under half the RDA.
Just one cup of cooked spinach contains about 6.4 milligrams of iron, which is about 46% of the RDA.
Lentil foods are a great source of iron. Just one cup of cooked lentils contains about 6.6 mg of iron or about 47% of the RDA.
Just half a cup of Tofu contains about 3.4 milligrams of iron, which is about 24% of the iron RDA.
Dark chocolate is an excellent source of iron. Just one ounce of dark chocolate contains about 3.3 milligrams of iron or about 24% of the RDA.