Pair them with foods like kale, bell pepper, broccoli, and cauliflower, which are all high in vitamin C, a nutrient that helps with the absorption of non-heme iron in the body, says Largeman-Roth. Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry.
Eat lean red meat: This is the best source of easily absorbed heme iron. Eating it several times per week can help if you are deficient. Eat chicken and fish: These are also good sources of heme iron. Eat a variety of them. Consume vitamin C-rich foods: Eat vitamin C-rich foods during meals to increase the absorption of non-heme iron.
While including red meats like beef in your diet might help you avoid iron deficiency, eating too much of it may not be good for your overall health. In 2012, the "Archives of Internal Medicine" published the results of a study that followed over 37,000 men and more than 83,000 women for almost three decades.