Boost Your Iron Intake with These 31 Foods

Iron is an essential element needed to produce new red blood cells, and it plays a crucial role in your metabolism, immune system, and energy levels.

Adult men need about 8mg of iron daily, while adult women need between 8 and 18mg (and slightly more if you follow a vegetarian diet). If you aren't hitting your dietary iron targets, you can easily boost your intake by adding more iron-rich foods to your meals.

Pro tip: Try to avoid having coffee or dairy with these foods, as they can inhibit iron absorption.

1. Lentils

A cup of cooked lentils offers nearly seven milligrams of iron, plus a healthy dose of fiber that can help balance blood sugar and lower cholesterol. Just be sure to soak them overnight first to decrease the phytic acid, which can otherwise block iron absorption.