Ranked in order of highest in iron:
Mollusks (Clams, Mussels, Oysters)
Squash and Pumpkin Seeds
Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)
Beans and Pulses (White Beans, Lentils)
Whole Grains, Fortified Cereals, and Bran
Dark Leafy Greens (Spinach, Swiss Chard)
Dark Chocolate and Cocoa Powder
Dried Herbs (Thyme, Parsley, Spearmint, Black Pepper, Marjoram)
And some quick general information:
Consuming vitamin C together with iron-containing meals can increase or optimize iron absorption.
Calcium can interfere with non-heme iron absorption. Iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body.
Iron in animal foods appears to be very resilient to different methods of cooking.
In contrast, the iron in plant foods is much more likely to be pulled out in the processing or cooking of foods.
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