Iron is an essential trace mineral important for human health. It is a key component of hemoglobin. Hemoglobin, a part of red blood cells, carries oxygen-rich blood throughout the body. Dietary iron is found in two forms in foods: heme and non-heme. Heme iron is found in animal foods and it is absorbed and utilized at twice the rate of non-heme iron; though most iron in the food supply is in non-heme form. Children aged 4 to 8 years require more dietary iron than adult men, around 10mg daily.
Beef and Poultry
Animal products, such as beef and poultry are rich in heme iron and are excellent sources of this nutrient, according to the National Institutes of Health: Office of Dietary Supplements. A 4 oz. serving of either bottom sirloin tri-tip steak, chuck roast, choice flank steak or sirloin strip steak provide approximately 4mg of iron each; meeting 40 percent of the Recommended Daily Value, or DV for iron. Light meat poultry, while lower in iron than red meat, is still a good food source. A 3.5 oz. portion of light-meat turkey, roasted, provides 1.6mg while a 3.5 oz. chicken leg, roasted, provides 1.3mg. A 3 oz. serving of roasted chicken breast offers 1.1mg.
Fortified Cereals and Bread
According to the Ohio Stat University Extension Department of Human Nutrition, iron-fortified cereals, such as ready-to-eat breakfast cereals are an excellent source of iron. However, they are rich in non-heme iron. Eating them with a vitamin C-rich foods or beverages, such as citrus fruits or citrus juices, enhances absorption of non-heme. On average, a 3/4 cup serving of iron-fortified breakfast cereal provides 18mg iron. A 1 cup serving of instant, fortified quick-cooking oatmeal provides 10mg iron. Farina cereal, such as Cream of Wheat is iron-rich, providing about 5mg per 1/2 cup serving. Breads, such as whole-wheat or enriched white provide approximately 1mg of iron per 1 oz. slice.
Other Foods
Starchy legumes, such as beans, as well as nuts, eggs and fortified soy milk are all good sources of iron. A 1/2 cup serving of kidney beans provides 2.6mg of iron while 1/2 cup serving of refried beans or chickpeas offer 2.1 and 2.4mg of iron, respectively. Cashew nuts are particularly rich in iron, offering 1.7mg per 1 oz. serving. Eggs, because they are an animal product, contain heme iron. Two large, boiled eggs provide about 1.2mg of iron. Because soybeans contain so much iron, fortified soy milk is a particularly iron-rich beverage choice; providing 2.7mg of iron per 1 cup serving.
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