Iron-Rich Foods to Boost Hemoglobin: Top 10 Categories

Dietary iron comes in two forms: heme (animal, 15–35% absorption) and non-heme (plant, 2–20% absorption, enhanced by vitamin C). Top sources:

1. Red meat: Beef, pork, lamb (heme).
2. Poultry: Chicken, turkey (heme).
3. Seafood: Clams, oysters, sardines, mackerel, tuna (heme).
4. Legumes: Lentils, kidney beans, black beans, chickpeas (non-heme).
5. Nuts/seeds: Pumpkin, sesame, hemp, cashews, pine nuts.
6. Dark leafy greens: Spinach, kale, Swiss chard, collards.
7. Dried fruit: Apricots, raisins, prunes.
8. Whole grains: Quinoa, amaranth, oats, fortified cereals.
9. Tofu/tempeh: Firm varieties.
10. Dark chocolate (≥70% cacao): Moderate amounts.

Pair non-heme sources with vitamin C (citrus, bell pepper, broccoli) to boost absorption. Avoid tea/coffee/calcium with iron-rich meals.