Legumes, including beans, peas, and lentils, are great sources of iron.
Nuts and seeds serve as two more iron-rich plant sources. Those who wish to increase their total daily iron intake should add the following varieties to their diet
Vegetables often have higher iron content than meats and eggs, though non-heme iron is less easily absorbed. To maximize iron absorption, consume them cooked and with vitamin C-rich foods.
Fruit is not commonly the food group that people turn to when wanting to increase the iron content of their diet. Nevertheless, some fruits are surprisingly high in iron.
For this reason, whole grains typically contain more iron than refined grains. That said, most refined grain products are fortified with iron, so they can still be good sources.
Certain foods do not fit in one of the food groups above yet contain significant amounts of iron. Adding them to your diet can help you meet your recommended daily iron intake.