6. Turkey
Turkey, particularly its dark meat, is a valuable source of dietary iron, offering about 1.4 mg per 3.5-ounce serving. This lean protein is not only beneficial for those looking to increase their iron intake but also for anyone seeking a healthier alternative to red meat. Turkey is rich in several nutrients, including B vitamins, selenium, and zinc, contributing to overall health, energy production, and immune function. The iron found in turkey is in the form of heme iron, which is more easily absorbed by the body compared to the non-heme iron found in plant sources, making turkey an excellent option for boosting iron levels.
Turkey’s versatility in the kitchen makes it easy to incorporate into your diet. It can be roasted whole for a festive meal, grilled for a healthy summer barbecue, or ground up and used in place of beef in burgers, meatballs, and tacos. Opting for dark meat parts, such as the thighs or drumsticks, can provide a higher iron content. Including turkey in your meals not only adds variety to your protein sources but also helps ensure you’re getting an adequate intake of essential nutrients, including iron. Whether it’s a traditional holiday dish or a simple, everyday meal, turkey can play a central role in a balanced, nutritious diet.