Iron is an essential mineral that plays a crucial role in many bodily functions, including the production of red blood cells. Without enough iron, your body can't produce enough red blood cells, leading to anemia.

It's essential to consume foods that are rich in iron to maintain healthy iron levels in your body. Here are some healthy foods that can help build iron in the body:

1. Lean red meat: Beef, lamb, and pork are rich in heme iron, which is easily absorbed by the body. A 3-ounce serving of beef or pork provides about 2-3 milligrams of iron.

2. Poultry: Chicken and turkey are also good sources of heme iron. A 3-ounce serving of chicken or turkey provides about 1 milligram of iron.

3. Seafood: Oysters, clams, and shrimp are excellent sources of heme iron. A 3-ounce serving of oysters provides about 5 milligrams of iron.

4. Beans and legumes: Lentils, chickpeas, kidney beans, and soybeans are rich in non-heme iron, which is not as easily absorbed by the body as heme iron. To increase the absorption of non-heme iron, consume them with foods that are high in vitamin C, such as citrus fruits, strawberries, or tomatoes.

5. Spinach and other leafy greens: Dark leafy greens such as spinach, kale, and collard greens are also excellent sources of non-heme iron. A cup of cooked spinach provides about 6 milligrams of iron.

6. Fortified cereals: Many cereals are fortified with iron. Check the label to ensure that the cereal provides at least 18 milligrams of iron per serving.

7. Nuts and seeds: Cashews, almonds, pumpkin seeds, and sesame seeds are all good sources of iron. One ounce of cashews provides about 2 milligrams of iron.

In conclusion, including these iron-rich foods in your diet can help maintain healthy iron levels in your body. It's essential to consume a varied and balanced diet that includes both heme and non-heme iron sources for optimal iron absorption.