foods to eat that contain iron
Iron-rich foods include: 1  dark-green leafy vegetables, such as watercress and curly kale. 2  iron-fortified cereals or bread. 3  brown rice. 4  pulses and beans. 5  nuts and seeds. 6  white and red meat. 7  fish. 8  tofu. 9  eggs. 10  dried fruit, such as dried apricots, prunes and raisins.
Although serving most foods raw or cooked won't change the amount of iron in them, the iron content in some raw greens, like spinach and chard, can be absorbed more easily when they're sauteed. sautÃ©ed