The National Institutes of Health claims that the recommended daily amount of iron for adults is 8-27 mg. Adult men can get the lowest amount while older women and those who are pregnant or breastfeeding are highly recommended to get more.

During the years, meat is thought as the main source of iron, so vegetarians should find other sources which can help them to get the recommended daily amount of iron.

The good news is that there are some tasty foods that are easy to prepare and have a high content of iron.

So, check them out!

14 Foods That Will Boost Your Iron Intake:

1. Spinach

Dark leafy greens, particularly spinach has a high content of iron. 3 cups of spinach have 18mg of iron (this is more than an 8-ounce steak). One spinach salad can supply your body with the recommended daily amount of iron!

2. Broccoli

Broccoli is a great source of iron and other essential nutrients like magnesium and vitamin K. Moreover, it is rich in vitamin C, which has the ability to encourage the absorption of iron in the body.

3. Lentils

1 cup of lentils can provide more iron than an 8-ounce steak! Lentils are also packed with protein, potassium, and dietary fiber. They can be added to salad or made into soup.

4. Kale

3 cups of kale have 3.6 mg of iron. Due to its high content of iron, kale can effectively fight anemia and fatigue. If you don’t prefer eating it raw, you can try sautéing, or add it on a burger, or in your soup.

5. Bok Choy

This delicious Chinese cabbage provides a healthy dose of vitamin A. One cup of Bok Choy contains 1.8 mg of iron. You can steam or sauté it. It is up to you!

6. Baked Potato

One large baked potato has 3 times more iron than a 3-ounce serving of chicken. It can be prepared into a delicious dinner. Just top it with Greek yogurt, steamed broccoli, and a little melted cheese.

7. Sesame Seeds

1 tablespoon of sesame seeds has 1.3 mg of iron. It can be easily incorporated in your diet. You can sprinkle sesame seeds over your salad or mix them into a sauce, salsa, or dressing.

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