2. Leafy greens: Vegetables like kale, spinach, chard are great sources of non-heme iron (iron found in plant-based goods). Chards are also rich in vitamin-C.3. Meat and poultry: Chicken and mutton are rich sources of heme iron (iron found in animal proteins). Go for organs like liver. Liver is a rich source of folate and iron. Eat poultry along with non-heme iron foods like leafy greens as it can increase iron absorption in the body.
4. Seafood: Seafoods like shrimp, oyster provide heme iron. Other fishes high in iron include fresh/canned tuna, rohu and catla.
5. Beans: Along with meat and vegetables, beans are a rich source of iron. They are inexpensive and versatile. Include beans like kidney beans, lima beans, chickpeas, soya-beans, black peas, black eyed peas in your diet.
6. Nuts and seeds: Many types of seeds and nuts are good sources of iron. Look out for nuts and seeds like pumpkin seeds, pistachios, sunflower seeds, cashews, pine nuts. Choose raw varieties like raw pumpkin seeds, raw cashews, raw pine nuts whenever possible.
When you are focusing on a diet rich in iron, you need to keep a check on calcium-rich foods too. This is because calcium (when it binds with iron) reduces the absorption of iron. Hence it is recommended to not consume calcium-rich foods along with iron-rich foods.
Examples of calcium rich foods include:
1. Broccoli2. Raw milk