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Including enough iron-rich foods in your diet on a daily basis is critically important to your overall health. Not only does iron support brain, muscle, and immune system function, but it also helps your body make hemoglobin, the protein that transports oxygen from your lungs to your tissues through your blood, per the National Institutes of Health<\/a> (NIH). That is to say, not getting enough of it can cause serious health problems.<\/p>\n \u201cToo little iron in your diet, and you may be feeling cold, tired, and sluggish,\u201d said Melissa Prest, D.C.N., R.D.N.<\/a>, a registered dietitian nutritionist at Kidney Nutrition Specialists. The good news is that there are plenty of foods loaded with iron that can help ensure you’re getting enough. According to the NIH, women under 50 should aim to consume 18 milligrams (mg) of iron per day and men under 50 should consume 8 mg per day, while both men and women over 50 need just 8 mg of iron per day.<\/p>\n Meet the experts: Melissa Prest, D.C.N., R.D.N.<\/a>, a registered dietitian nutritionist at Kidney Nutrition Specialists; Angel Planells, M.S., R.D.N.<\/a>, a dietitian and spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n Read on to discover the top iron-rich foods\u2014many of them plant-based\u2014that can help you consume enough of this key mineral. As a bonus, you\u2019ll find that many of them are also high in energizing protein!<\/p>\n The top iron-rich foodsSpinach<\/p>\n Popeye knew what he was doing. A cup of cooked spinach offers 6.43 mg of iron, per the U.S. Department of Agriculture<\/a> (USDA). Plus, spinach is a nutritional powerhouse: It provides 5.35 grams (g) of protein and 4.32 g of fiber\u2014plus a healthy dose of calcium, potassium, folate, and vitamins A, C, and K. Enjoy some in a wrap<\/a>, salad<\/a>, or frittata<\/a>, or cook some and serve it as a side.<\/p>\n White beans<\/p>\n There\u2019s a reason beans are a go-to food for plant-based eaters. One cup of white beans offers nearly 6.62 mg of iron\u2014plus 17.4 g of protein and 11.3 g of fiber, per the USDA<\/a>. The next time you grab a can, get creative. While white beans are great in a traditional stew or chili, you can also cook them in a pasta<\/a>, saut\u00e9 them with tomatoes, or serve them with seared scallops.<\/p>\n Fortified cereals<\/p>\n Iron-fortified breakfast cereals are one of the best ways to load up on iron. One serving can contain 18 mg of the nutrient\u2014that\u2019s 100% of most women\u2019s recommended daily value, according to the NIH<\/a>. If you\u2019re always on the go, this is a quick and easy way to meet your body\u2019s needs. Just make sure the cereal you get is actually fortified with iron and doesn’t contain tons of added sugar.<\/p>\n Swiss chard<\/p>\n If spinach isn\u2019t your thing, opt for other leafy greens in your salads, stir-fries, and smoothies. One cup of cooked Swiss chard will get you 3.68 mg of iron, per the USDA<\/a>, along with some protein, fiber, calcium, vitamin A, and vitamin C. Swiss chard is also a high-potassium food<\/a>, offering 961 mg per cup, making it a smart addition to a heart-healthy diet, too.<\/p>\n Red kidney beans<\/p>\n One cup of red kidney beans packs 5.2 mg of iron, 13.1 g of fiber, and 15.3 g of plant protein, per the USDA<\/a>. Thanks to the fiber, red kidney beans are also incredibly filling\u2014making them a great option for those trying to lose weight.<\/p>\n Oats<\/p>\n According to the USDA<\/a>, 100 g of whole-grain, steel-cut oats will get you 3.8 mg of iron. And 100 g of whole-grain, rolled oats will get you even more\u20144.34 mg, to be exact<\/a>. Oats are also full of fiber, offering 10.4 to 12 g per 100-gram serving.<\/p>\n White rice<\/p>\n One-half cup of white rice<\/a> contains 1 mg of iron\u2014or 6% of the recommended daily value for most women, according to the NIH. Serve it with another food on this list, like beans or chickpeas, and you\u2019ll be close to fulfilling your daily requirement with just one meal.<\/p>\n Lentils<\/p>\n One cup of lentils<\/a> will load your plate with a whopping 6.59 mg of iron and roughly 17.9 g of protein, per the USDA<\/a>. That makes a simple, delicious lentil salad<\/a> or stew a no-brainer for your next dinner.<\/p>\n Quinoa<\/p>\n There\u2019s a lot to be said about quinoa<\/a>. For one thing, it\u2019s a complete vegetarian protein. It has all nine essential amino acids (something often found only in animal products), and one cup packs 8.14 g of protein, per the USDA<\/a>. It also offers nearly 2.76 mg of iron, alongside other key nutrients, like phosphorus, potassium, and magnesium.<\/p>\n Bagels<\/p>\n Pretty much any type of enriched bagel you pick up at the bakery\u2014onion, sesame, poppy seed, or raisin\u2014will provide a good dose of iron, said Angel Planells, M.S., R.D.N.<\/a>, a dietitian and spokesperson for the Academy of Nutrition and Dietetics. According to the USDA<\/a>, a medium plain bagel contains 4.46 mg of iron.<\/p>\n Oysters<\/p>\n If you’re a fan of a raw bar, oysters are particularly rich in iron. Slurp down six mollusks and you\u2019ll get between 4.86<\/a> and 15.36 mg<\/a> depending on the type of oyster, per the USDA. You\u2019ll also take in between 31.8 and 49.6 mg of hard-to-get zinc, an essential mineral for your immune health.<\/p>\n Peas<\/p>\n Planells suggested sprinkling peas onto your plate to get some extra iron. Believe it or not, a 100-g serving of these tiny gems contains 1.14 mg of the nutrient, per the USDA<\/a>. Peas are also rich in calcium<\/a> and magnesium, which are great for bone health.<\/p>\n Grits<\/p>\n Just one packet of instant grits delivers 11.3 mg of iron, according to the USDA<\/a>. Like cereal and oats, it\u2019s an out-the-door breakfast that will fill your stomach and your iron tank. But because unenriched grits tend to contain less iron<\/a>, check the label to make sure you\u2019re getting the nutrients you want.<\/p>\n Edamame<\/p>\n Looking for a sneaky protein-packed vegetable<\/a> to add to a meal or snack? Edamame delivers 18.4 g of protein with every cup, per the USDA<\/a>. As an added bonus, you\u2019ll get 3.52 mg of iron, along with loads of potassium, some fiber, and vitamins C and A.<\/p>\n Dark chocolate<\/p>\n Yes, you can enjoy dessert and load up on iron. One dark chocolate bar packs 12 mg of iron, per the USDA<\/a>. That means one square of the stuff contains 1.2 mg, making it easy to satiate your sweet tooth while getting some much-needed nutrients.<\/p>\n Bran muffins<\/p>\n Muffins make a great snack when you\u2019re in a hurry. And oat bran muffins, in particular, offer plenty of iron. One medium muffin provides 4.75 mg of the mineral\u2014plus 5.2 g of gut-boosting fiber, per the USDA<\/a>.<\/p>\n Pumpkin seeds<\/p>\n This is a tasty snack you should be enjoying all year round. One cup of pumpkin<\/a> seeds contains 3.67 mg of iron, per the USDA<\/a>. Pumpkin seeds are also high in protein (13.6 g), healthy fats (22.3 g), magnesium (250 mg), and potassium (358 mg).<\/p>\n Dried apricots<\/p>\n A cup of dried apricots boasts 3.46 mg of iron, per the USDA<\/a>. So it should come as no surprise that Planells recommended adding the healthy snack to your rotation. Pair dried apricots with nuts or eat them on their own\u2014either way, you\u2019re in for a treat.<\/p>\n Tofu<\/p>\n Tofu is a solid source of iron, especially if you tend to prefer a plant-based diet. Per the USDA<\/a>, 3 oz of tofu contain 1.42 mg of iron and 9.16 g of protein. Best of all, it\u2019s extremely versatile\u2014throw it in curries, breakfast scrambles, stir-fries, and more.<\/p>\n Baked potatoes<\/p>\n Your favorite side dish packs more nutrients than you might think. One large baked potato offers 3.23 mg of iron, 51.7 g of gut-friendly starch, and 28.7 mg of vitamin C\u2014about one-third of your recommended daily value, per the USDA<\/a>. Be thoughtful about your toppings, and you could add even more nutrients into the mix.<\/p>\n Beef<\/p>\n Feel free to enjoy a ribeye steak here and there. According to the USDA<\/a>, a 3.5-ounce ribeye contains 1.64 mg of iron, plus an impressive 18.7 g of energizing protein. Serve your steak with a baked potato and some of the veggies on this list for an iron-filled meal.<\/p>\n Turkey<\/p>\n