An iron-rich diet focuses on getting enough heme iron (animal-based) and non-heme iron (plant-based) while using smart absorption strategies. The goal is not just “eating more iron,” but improving bioavailability: pairing iron with vitamin C, keeping tea/coffee away from iron-rich meals, and managing calcium timing. This approach is especially relevant for low ferritin, iron deficiency risk, heavy menstrual losses, pregnancy planning, or plant-based diets.