According to the Linus Pauling Institute at Oregon State University, iron plays an important role in developing hemoglobin and myoglobin, which are required for the proper transport, storage and sensing of oxygen in the body. Iron is also important for DNA synthesis, has antioxidant properties and is involved in energy metabolism. Several foods are good sources of dietary iron, including heme, or animal-based, iron or non-heme iron sources derived from plants.
Meats
Meats are among the highest sources of heme iron. These include red meats, such as beef, lamb or pork, and poultry, including chicken and turkey. Organ meats, particularly the spleen, kidneys and liver are also very high in iron content. The average 3 oz. serving of beef liver provides almost 100 percent of the daily recommended intake of the iron for the average adult, according to the McKinley Health Center at the University of Illinois.
Shellfish
The Linus Pauling Institute points to shellfish as a good source of dietary iron. Clams are at the top of the list, with over 30 mg of iron per 1 cup serving, which provides around 175 percent of the daily recommended intake for the average adult. Other seafood sources high in iron include oysters, cuttlefish and octopus.
Vegetables
The Self Nutrition Data website points to several leafy green vegetables, including Swiss chard, spinach, Chinese cabbage, turnip greens, green onions, kale, dandelions and lettuce as significant sources of non-heme iron in the diet. Other vegetable sources include potatoes, broccoli, sauerkraut, beans, lentils and asparagus.
Other Sources
Many herbs, including basil, parsley, thyme, dillweed and mint contain significant amounts of iron. Many breakfast cereals, breads and other enriched baked goods are also fortified with supplemental iron. Blackstrap molasses, raisins, prunes, and tofu are also good sources, according to the Linus Pauling Institute.
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