Iron is used in the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. The Recommended Dietary Allowance (RDA) of iron is 8 mg per day for adult men and 18 mg per day for women. Eating foods high in iron is a good way to meet those requirements.

Types of Iron

Dietary iron can be derived from plant or animal origin. Animal-origin iron (heme iron) is easily absorbed. Non-heme iron, derived from plants, is more difficult for the body to absorb and can be eaten in conjunction with iron enhancers such as broccoli, Brussels sprouts, potatoes, tomatoes, cantaloupe, oranges, grapefruit and strawberries.

Sources of Heme Iron

The best sources of heme iron include red and organ meat and fish. Chicken and beef liver and kidneys are high in iron. Venison, shrimp, turkey dark meat, clams, tuna, oysters, and sardines contain high iron levels.

Source of Non-Heme Iron

Swiss chard, asparagus, cabbage, turnip greens, cooked pumpkin, baked potatoes with skin and cooked spinach have high levels of iron. Seedless raisins, prune juice, cooked bok choy and peas are also significant sources of iron.

Grains and Legumes

Bran flakes, semolina and oatmeal are high sources of iron. Soybeans, lentils, navy, pinto, kidney, black and lima beans are good choices for a high-iron diet.

Seeds and Nuts

Nuts and seeds contain iron. The best sources are pumpkins seeds, almonds, dried figs and apricots.

Absorption Inhibitors

Some foods combine with high-iron foods and inhibit iron absorption. These include coffee and tea.

Source:

National Institute of Health; "Dietary Supplement Fact Sheet"

Foods High in Iron

Iron