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Foods High in Iron

Top animal-based sources of iron include:  

– liver (chicken, lamb); 

– sardines; 

– kangaroo; 

– beef;

– lamb; 

– egg (chicken); 

– duck; 

– canned salmon.

Plant-based sources of iron:

– plant foods containing non-haem iron can still provide an adequate amount of iron for the body. 

Good sources include:  

– legumes (such as lentils, beans and chickpeas);

– firm tofu; 

– tempeh; 

– pumpkin seeds (pepitas); 

– dried apricots; 

– nuts, especially cashews and almonds 

– wholegrain cereals such as oats or muesli, wholemeal bread, brown rice, amaranth and quinoa; 

– dried apricots

– vegetables such as kale, broccoli, spinach and green peas.

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