Iron is a metal required by the body for oxygen transport and cell growth. According to the Iron Disorders Institute, iron deficiency anemia is the leading cause of anemia in the world. Symptoms include fatigue, dizziness, slowed cognitive thinking and cold sensitivity. Causes of low iron include blood loss, pregnancy, decreased iron intake, and other chronic diseases. The FDA recommended daily allowance of iron is 18mg.
Red meat
Red meats such as beef contain as much as 3.2mg of the recommended daily allowance of iron in a 3 oz. portion. Beef contains heme iron, which is the easiest to absorb, because it comes from an animal. Diets high in red meat can increase the risk of colon cancer and heart disease. Choose lean cuts of red meat and limit portion sizes to 3 oz.
Chicken
Although all chicken parts contain iron, the liver and dark meat contain the highest amounts. A 3.5 oz portion of chicken liver contains 12.8mg of iron, or 70 percent of the recommended daily allowance. Eating liver is difficult for some, and it is often fried, making it unhealthy for regular consumption. The iron in chicken is absorbed easily, similar to red meats, because it comes from an animal.
Beans
Beans contain 20 to 25 percent of the recommended daily value of iron. Soybeans contain the highest amounts with 8.8mg in 1 cup. Iron absorption from beans is variable because beans contain nonheme iron, which does not come from animals and is more difficult to absorb. Eating beans with meat proteins or foods high in vitamin C can increase nonheme iron absorption.
Seafood
Seafood contains heme iron and is a recommended source of iron. Oysters contain 25 percent of the recommended daily allowance, while shrimp only provide 4 percent, with four large shrimp providing only 0.7mg of iron. Fish, such as tuna and halibut, also contain iron, but in small amounts. Avoid seafood if you are allergic to it.
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