Ideally, women should aim for 18 milligrams (mg) of iron per day, while men only need 8 mg. You may pump iron in the gym, but that’s not the only type of iron your body needs. The kind you get through food is just as important. The mineral transports oxygen throughout your body, helps form red blood cells, and supports your metabolism.

The best way to get enough is through your diet—and yes, it’s true that red meat is an excellent source of iron. Just one 3-ounce serving of lean ground beef packs 2.5 mg of it. But what if you want to steer clear of steak? Research shows that red meat provides important nutrients (including iron, muscle-building amino acids, vitamin B12, and Zinc), but it might also increase your risk of several chronic diseases, like heart disease and even certain types of cancer. Meanwhile, studies show that plant-based diets may do the opposite and lower your risk of health problems down the road.

Luckily, you can find iron beyond the world of hamburgers. But you’ll need to eat more of the mineral if you’re completely vegan or vegetarian. That’s because there are two types of iron: heme and nonheme. Meat, seafood, and poultry contain both forms, while plant-based or fortified foods only contain nonheme. This can be an issue if you’re strictly plant-based, since your body has an easier time absorbing the iron in animal products, according to the National Institute of Health. (Quick tip: Pairing plant-based sources of iron with vitamin C-rich foods can boost absorption.)

The fix: “Vegetarians and vegans should consume around 1.8 times the recommended daily value,” says Sharon Palmer, RDN author of The Plant Powered Diet. That works out to about 32 mg of iron per day for women ages 19 to 50. These 11 delicious foods that pack more iron than a serving of beef can help you hit your daily mark.



Spinach.
iron rich foods spinach
Popeye pumped iron beyond the gym—a half-cup of cooked spinach offers 3 mg of the mineral at only 21 calories. Plus, spinach is a nutritional powerhouse: It provides a bit of protein and fiber and a healthy dose of calcium, potassium, folate, as well as vitamins A, C, and K. Enjoy some in a salad, smoothie, or omelet.

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