- Animal sources: easily absorbed, including red meat, chicken, liver (in limited amounts), fish, and eggs.
- Plant sources: such as spinach, kale, beans, chickpeas, lentils, fortified cereals, dried fruits (apricots, raisins), and nuts.
- Iron-rich vegetables: broccoli, sweet potatoes, pumpkin, and beets.
To improve iron absorption, it is recommended to consume foods rich in vitamin C, like orange juice or strawberries.