Oysters牡蛎

Although you can’t eat oysters every day, it’s worth eating them every now and then. 3 ounces of oysters have more than 30 percent of your recommended daily iron needs. In case you can’t find fresh oysters, you can use canned oysters in a seafood taco or pasta sauce. Canned oysters are also high in iron, therefore they can help increase your iron levels.
尽管你不可能每天都吃牡蛎，但时不时地吃一些是有极大好处的。3英两的牡蛎就能提供你大于百分之三十每天的需铁量。假使你不能获取到新鲜的牡蛎，你可以从罐装的海鲜食品或意大利面酱里吃到。罐装牡蛎同样富含铁量，因此你可以吃这些来补铁。

Spinach菠菜

If you are trying to get more iron, make sure you add spinach to your daily diet. Spinach boasts numerous health benefits, so why not reap them all while increasing your iron intake? You can use spinach in your salads, vegetable soups, smoothies or just pile it on your sandwich. Have you ever tried sautéed spinach? It’s a super tasty side dish that you can serve with fish or chicken. Spinach has over 10 percent of your recommended daily iron needs.
如果你想补充更多的铁元素，记得在每日食谱里加入菠菜。菠菜对于身体健康十分有益，所以为何不在补铁的过程中也获得所有它对身体的好处呢？你可以把菠菜做成沙拉，蔬菜汤，冰沙或只是把它裹在三明治里。你尝试过腌制菠菜吗？它可以作为鱼或者鸡肉的美味配菜。菠菜能提供你大于百分之十每天的需铁量。

Beef牛肉

Another delicious food to eat to increase your iron intake, of course, if you are not a vegetarian, is beef. 3 ounces of beef have about a quarter of your recommended daily iron needs. Opt for ground beef or lean steaks to keep your calorie and saturated fat intake under control. After all, what can be better than a juicy, thick grilled steak? Though, you can also add beef to burritos, stews or salads.
如果你不是素食主义者，那另一种美味的补铁食品无疑就是牛肉了。3英两的牛肉就能给你大约四分之一每天的需铁量。你可以选择碎牛肉或精牛排来控制你的卡路里和脂肪的摄入量。但肯定是一块多汁的烤牛排更补铁呢？同时，你可以把牛肉裹在墨西哥肉卷里，或炖汤或做成沙拉。

Tuna金枪鱼

One of the easiest choices for a quick and tasty lunch is definitely canned tuna. I like canned tuna on whole grain crackers or whole grain bread with sliced vegetables and fruits on the side. Enjoy your lunch and increase your iron intake at the same time. Perhaps the best thing about canned tuna is that it’s inexpensive, so everyone can add it to their everyday eating plan. You can add tuna to your pasta or salad. Stock up and boost your iron levels in no time.
快速解决一顿美味午餐，其中一个最简单的方式就是来一罐金枪鱼。我喜欢在全谷物饼干上或是裹着蔬菜水果的全麦面包上加点罐头金枪鱼。享用午餐的同时也给自己补充铁元素。也许最让人欣喜的是罐头金枪鱼根本不贵，所以每个人都能把它加入自己的每日食谱。你可以在意面或沙拉里加入金枪鱼。立刻补充储备你体内的铁元素。

Cereal谷物类

If you don’t like eating meat, consuming cereal is one of the best ways to increase your iron intake. In many cases, cereal contains your entire day’s recommended iron intake in just one serving. Although cereal makes a good breakfast, you can eat it for dinner too. I also like using cereal in my trail mix.
如果你不爱吃肉类，那尝试谷物对你来说是最好的补铁方式之一了。很多时候，你可以在一份谷类食物里就获取到一整天的需铁量。尽管谷类食物是很好的早餐，你也同样可以把它用来作为晚餐。我也很喜欢在什锦干果仁里加入谷物。

Chicken鸡肉

If you prefer chicken over beef, then try to add it to your diet to increase your iron intake. Chicken is not as rich in iron as beef, but it can still help you to boost your iron levels. Dark meat like the thigh contains a bit more iron than the white meat like the chicken’s breast. But if you keep your calorie and fat intake low, choose the whiter meat. You can use chicken in your soups, salads, tacos, wraps and burritos, or eat it grilled.
如果想对与牛肉，你更倾向于鸡肉，那就把它加入你每日的食谱来补铁吧。鸡肉的含铁量虽不如牛肉，但也是帮助你补充一些的。像鸡腿肉这样的深色肉要比像鸡胸肉这样的白肉含更多的铁。但如果你想控制自己的卡路里和脂肪摄入，就吃鸡胸肉这样的白肉。有很多方式可以吃鸡肉：煮汤，做沙拉，炸玉米饼，做墨西哥肉卷或烤着吃。

Crab螃蟹

 When I go out for seafood, I love having a huge plate of crab legs. I know that I do myself a favor by eating them. Crab is an excellent source of iron. Although a plate of crab legs will not meet your entire day’s recommended iron intake, they definitely contribute. Tasty and healthy, isn’t it?
当我外出吃海鲜的时候，我喜欢点上一大盘蟹脚。我知道我只是享受吃的快乐。螃蟹是极好的补铁食物。尽管一盘子蟹脚并不能满足你每日的需铁量，但也确实能补充到一些。美味又健康，不是很好嘛？

Nuts-and-seeds坚果

If you are a vegetarian and you are trying to boost your iron intake, nuts and seeds are a must. They are rich in natural fats and are high in iron. Pine nuts and sesame seeds have the highest levels of iron. A handful of seeds or nuts, especially on a busy day, is a wonderful way to fuel your body and get your iron.
如果你是一个素食主义者，又尝试着去补铁，坚果类是必需的。它们富含天然脂肪和铁元素。其中，松子和芝麻含铁量最高。在繁忙的一天，吃一些坚果，是一种补充能量和铁元素的有效方式。