Oysters, Mussels, and Clams

Oysters, Mussels, and Clams ranks 2nd on the list of foods high in iron. Spend a little extra on the seafood starter, which comes with a healthy dose of iron. According to the Harvard T.H. Chan School of Public Health, bivalve mollusks including clams, mussels, and oysters are high in the essential vitamin. Five raw oysters provide 3.23 mg of iron, according to the USDA, making them a good source. They're also high in zinc (27.5 mg) and vitamin B12 (6.1 mcg), all of which are important nutrients.

All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV. However, the iron content of clams is highly variable, and some types may contain much lower amounts.

Zinc helps the immune system fight viruses and bacteria, and vitamin B12 keeps nerve and blood cells healthy, according to the National Institutes of Health. According to the Mayo Clinic, if oysters, mussels, and clams aren't on your usual menu, other types of shellfish contain iron. According to the USDA, 3 oz. of chinook salmon contains 0.2 mg of iron.