The most effective approach is not chasing one “superfood,” but building a weekly system: (1) daily legumes or whole grains (lentils, chickpeas, oats, bulgur); (2) daily leafy greens plus two other colorful vegetables; (3) rotate protein sources (fish twice weekly, eggs/dairy several days, iron-rich options as needed, legumes combined with protein); (4) add nuts/seeds (pumpkin seeds, almonds) for magnesium/zinc; (5) use iodized salt in moderation and include selenium sources without excess; (6) pair iron with vitamin C and separate heavy tea/coffee from main meals. If you have symptoms or belong to a risk group (pregnancy, heavy blood loss, malabsorption), testing-guided, targeted supplementation is safer than turning supplements into a daily habit.\n\nSource note: NIH ODS (dietary sources and interactions for key minerals).