Food Substances That Iron Is Found In

The urge to eat non-food items or ice may be a symptom of inadequate iron intake, as noted by Mayo Clinic hematologist Ruben A. Mesa, M.D. Lack of adequate iron intake often leads to a condition known as iron deficiency anemia. The Institute of Medicine recommends adult males and women age 51 and older consume 8mg of iron per day.Women 19 to 50 years of age should take in about 18mg of iron daily. Pregnant women require an additional 9mg of iron, as noted by the Institute of Medicine. According to dietitians L. Kathleen Mahan and Sylvia Escott-Stump in "Krause's Food, Nutrition, and Diet Therapy," iron from meat sources is easier for the body to absorb than iron from plant sources.

Grains

Eating a bowl of select cereals yields between 10 and 18mg of iron per cup, as noted in the USDA Nutrient Database. Check the food label and compare percent of iron intake per cup when choosing cereal brands. One packet of instant oatmeal or 1 cup of wheat flour provides about 10mg of iron. Rice contains about 8 to 10mg of iron per cup. Cornmeal, oat bran and bagels all provide at least 4mg of iron in a common measure.

Vegetables

A few side servings of vegetables a day help make a small dent in the recommended intake of iron. According to the USDA Nutrient Database, a cup of beans supplies 3 to 8mg of iron. Turnip greens and peas provide about 3 to 4mg of iron per cup serving. Canned tomato paste yields almost 8mg per cup, while a whole fresh tomato contains less than 1mg of iron. Baked potatoes and broccoli are additional vegetables that provide a small amount of iron per cup serving.

Fruits

Fruits do not supply a high amount of iron. However, pairing certain fruits with other iron rich foods may increase the absorption of iron, as noted by Mahan and Escott-Stump.The ascorbic acid found in oranges, strawberries, cantaloupe and grapefruit may help the body better absorb iron. A cup of apples, peaches, bananas, plums or apricots provides less than 1mg of iron each.

Protein

Animal protein remains the best source of iron as indicated by Mahan and Escott-Stump. Eating a cup of turkey giblets will go a long way in meeting your daily requirements for iron. One cup of turkey giblets yields 11mg of iron. A cup of beef stew provides about 5.75mg of iron, 3 oz. dark meat turkey contains about 2mg of iron and 1/4 a block of tofu gives 1.3mg of iron. Chicken, pork and nuts are additional protein sources that provide iron. Mahan and Escott-Stump report eating fish, meat, and chicken will help improve iron levels.