11. Shellfish
Shellfish, including clams, oysters, and mussels, are not only delicious but also incredibly rich in heme iron, making them one of the best sources of this essential nutrient. For example, a serving of cooked oysters can provide about 8 mg of iron, significantly contributing to the daily recommended intake. The heme iron found in shellfish is more easily absorbed by the body than the non-heme iron present in plant sources, making these seafood options particularly beneficial for boosting iron levels. In addition to iron, shellfish are packed with protein, omega-3 fatty acids, and other vital nutrients that support heart health and brain function.
Incorporating shellfish into your diet can add a touch of luxury and variety to your meals. They can be enjoyed in a myriad of ways, from steamed or grilled to being added to pasta dishes, soups, and stews. The rich flavors of shellfish can elevate simple dishes to something special, providing a delightful culinary experience while also enhancing your iron intake. When choosing shellfish, it’s important to opt for sustainably sourced options to ensure both the health of the oceans and the quality of your food. Whether it’s a hearty bowl of mussels in garlic broth or a sophisticated oyster appetizer, shellfish offer a delicious way to increase your dietary iron.