Eggs, Red Meat, Liver, and Giblets

Eggs, Red Meat, Liver, and Giblets are the healthy foods That Are Great Sources of Iron. According to the USDA, many animal proteins contain heme iron, including ground beef (4 ounces of 93 percent lean ground meat provides 2.63 mg, making it a good source), eggs (1.68 mg in two large eggs), turkey (1.23 mg per 3 ounces of dark-meat turkey), and pork loin (1.23 mg per 3 ounces of dark-meat turkey) (just over 0.5 mg per 3 ounces).

Iron is abundant in organ meats such as liver and giblets. 113 grams of chicken giblets, for example, provide 6.1 mg of iron, making it a great source. Meanwhile, liver provides a significant amount of iron. Another good source of iron is swine liver, which has 6.61 milligrams per ounce. Avoid liver if your cholesterol is high or if you are pregnant. According to MedlinePlus, liver is high in cholesterol (1 ounce contains 85.3 mg), and research has linked consuming liver to birth abnormalities.

Animal organs including liver, kidney, brain and heart are rich in iron. A piece of beef liver weighing about 100 grams can contain up to 6.5 milligrams of iron, accounting for 36% of the body's needs. Animal organs are also rich in protein, B vitamins and copper, especially the liver contains a lot of vitamin A, which has a very dark effect on the eyes.