Iron is a mineral, found in every human cell, that helps make blood cells and proteins essential for transporting oxygen throughout the body, according to the National Institutes for Health. In addition to supplements and fortified packaged foods, you can find iron in many whole foods. The U.S. Department of Agriculture recommends most people get eight to 18 mg of iron daily, depending on gender and age, with women generally needing more iron than men. For pregnant women, the USDA recommends 27 mg per day.
Types of Iron in Whole Foods
There are two basic types of iron, heme and non-heme, which are used for different bodily functions. Most iron found in foods is non-heme. Heme iron is better absorbed by the body, and most iron-fortified foods contain non-heme iron. Heme iron is found in animal foods, while non-heme iron comes from plant-based foods.
Animal Foods
Clams are an excellent source of iron, with a 3.75-ounce serving providing 22 mg, or more than 100 percent of the recommended daily allowance of iron for a person needing 18 mg per day, according to the website Fat Free Kitchen. Chicken liver is excellent sources of heme iron, the NIH reports, with a three-ounce serving providing almost 13 mg, or 70 percent of RDA. Other good animal sources of iron include beef chuck, tenderloin, eye of round and liver, and clams, turkey, tuna and halibut.
Plant Foods
The richest source of non-heme iron in whole foods is sea vegetables, according to Fat Free Kitchen, which notes that a half-cup of the cooked veggies provide 18 to 42 mg of iron. Soy is another good source of iron, the NIH adds, with a 1-cup serving providing almost 9 mg, or 50 percent of your RDA for iron. Lentils provide 35 percent of RDA of iron per cup, while the same amount of kidney, navy and lima beans provide 25 percent of RDA. A cup of black or pinto beans offers 20 percent of RDA. Just a tablespoon of blackstrap molasses provides 20 percent of RDA, as does a cup of spinach or tofu, which is made from soy beans. Other foods that provide at least 10 percent of your RDA of iron per cup include canned or frozen spinach and black-eyed peas, the NIH reports.
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