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7 of the Best Sources of Iron (That Aren't Spinach)

While it won’t give you superhuman strength, Popeye’s favorite food is a great source of iron—an essential mineral that helps transport oxygen around the body. The National Institutes of Health recommend that women between the ages of 19 and 50 get 18 milligrams of iron a day, while women ages 51 and older (and men 19 years and up) need 8 mg per day. Get too little of this vital nutrient, and you may experience symptoms of fatigue, shortness of breath and headaches (psst: iron also helps maintain healthy hair, skin and nails). To make sure you get your fill, we tapped nutritionist Frida Harju-Westman for her top sources (beyond boring salad).


“Available throughout the year, lentils are a great source of iron, fiber and protein,” Harju-Westman tells us. Just a 150g serving (approximately five ounces) will give you one third of your daily iron requirements. Not too shabby.

Red Meat

Researchers at the University of Newcastle found that those who regularly consume red meat are less likely to suffer from an iron deficiency than those who eat other types of meat or avoid it altogether. Note: This doesn’t give you permission to tuck into a juicy steak every night—keep your weekly intake to 500 grams or less (about 17 ounces), says Harju-Westman.

Pumpkin Seeds

A handful of these green gems will provide you with almost 20 percent of your recommended daily intake of iron. They also boast good amounts of zinc, magnesium and copper, plus high levels of antioxidants which work to protect you from a number of diseases. Keep a bag handy to snack on or sprinkle them on a salad for a crunchy, nutritional boost.


This gluten-free rice alternative is a good source of iron but make sure that you soak or slow-cook it, Harju-Westman advises. That’s because quinoa contains phytic acid which, when activated, actually reduces our absorption of iron.


Adding a cup of steamed broccoli to your dinner will provide you with almost 10 percent of your recommended daily intake of iron. It also contains vitamin C, which helps your body absorb iron. Talk about a superfood.

Dark Chocolate

Well, here’s some amazing news. In addition to being loaded with antioxidants, dark chocolate is also a good source of iron with one serving containing about 20 percent of your recommended daily intake. But just remember to watch your sugar intake, OK? (Think: one square after dinner and not the entire bar.

Pistachio Nuts

“Another great snack, pistachio nuts contain almost four times the amount of iron found in other nuts,” says Harju-Westman. Sprinkle them onto yogurt for a tasty breakfast or use them as a flavorful crust on fish and meat.

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