Where can I get iron from?
Iron can be found in a lot of food, especially animal sources such as red meat, chicken thighs, beef, liver, oysters, egg yolk, shrimps, clams and tuna. Also, you can find it in plant sources like dark leafy greens such as spinach, swiss chard, kale, and pak choi, seeds such as pumpkin seeds and sunflower seeds, dried fruits as in prunes, raisins, apricots, dates and currants, beans, mushrooms, olives, molasses, broccoli and fortified food such as cereals, tofu and soy milk.
Here are some of the highest iron sources and the amount of iron in 100 grams of each source:
- Clams: 25 mg, 300% of daily iron intake
- Chicken liver: 9 mg, 112% of daily iron intake
- Oysters: 8 mg, 100% of daily iron intake
- Beef livers: 6 mg, 83% of daily iron intake
- Mussels: 5.9 mg, 79% of daily iron intake