Women under 50 should aim for 18 milligrams of iron per day, according to Prest and the NIH. This is easy to do if you eat ...

Medically reviewed by Suzanne Fisher, RD A half-cup of cooked spinach contains 3 milligrams (mg) of iron, about 17% of your daily needs. Many plant-based foods, including tofu, beans, nuts, and seeds, ...

Iron is one of the essential dietary requirements. It helps in sustaining energy and supports brain health along with the production of haemoglobin, a protein found in red blood cells. These red blood ...

Tofu is another plant-based food that contains more iron than spinach. A 100-gram serving of firm tofu provides 1.03 milligrams of iron, which is 13% of the recommended daily value for men and 6% ...

Pairing C-rich foods such as 100 percent orange juice, bell pepper, or strawberries with iron-rich plant foods can help boost your stores of this all-important mineral.

Tip: If you pair that plant-based foods or vegetables high in iron with a source of vitamin C like bell peppers or citrus, Sheth says you can up absorption by up to 300 percent. advertisement 1.

Those who may benefit from an iron supplement include pregnant people, people with heavy menstrual cycles, frequent blood ...

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The Nutrition Twins note that turkey breast is a good source of heme iron, the iron that is more easily absorbed than plant (non-heme) iron, providing 1.4 mg in 3-1/2 ounces of turkey.