Iron deficiency is the most common type of nutritional deficiency in the United States, according to the Centers for Disease Control and Prevention. For most people who have this condition, adding iron-rich foods to their diet can be the best solution for fortifying their body's iron stores. Among those most at risk are adolescent girls and women of childbearing age because of menstruation. Loss of blood equals loss of iron. Adding foods with high iron levels can help them meet the Recommended Dietary Allowance for iron, which is 18 mg per day for teenage and adult females, according to the CDC.
Greens
Spinach and kale are rich sources of iron. A half-cup of cooked fresh spinach contains 3.2 mg of iron, or 18 percent of the RDA, according to the CDC, and a cup of boiled kale contains 1.17 mg, or 7 percent of the RDA, according to the United States Department of Agriculture. The type of iron contained in vegetables, however, is not easily absorbed by the body and needs to be accompanied by foods containing vitamin C to increase absorbability. Try adding grilled red and green bell peppers alongside the greens, or toss mandarin orange wedges in a spinach salad.
Beef
Beef is an iron-rich food. Three ounces of chuck beef contain 3.1 mg of iron, or 17 percent of the RDA, and 3 oz. of beef ribs contain 2.4 mg of iron, or 13 percent of the RDA, according to the CDC. Iron from meat "is absorbed two to three times more efficiently than iron from plants," says the CDC.
Beans
Beans are an ample source of iron. A half-cup of steamed soybeans contains 4.4 mg, or 24 percent of the RDA, and a half-cup of canned white beans contains 3.9 mg, or 22 percent of the RDA, according to the CDC. Try accompanying beans with vitamin C-rich tomato salad or a glass of tomato juice to increase iron absorption.
Cereals
Enriched cereals contain high levels of iron. About 1 oz. of fortified dry cereal contains between 1.8 and 21.1 mg of iron, or 10 to 117 percent of the RDA, according to the CDC. A packet of fortified instant cooked cereals contains between 4.9 to 8.1 mg of iron, or 27 to 45 percent of the RDA, according to the CDC. Accompany iron-containing cereals with a glass of vitamin C-rich orange juice to increase absorbability.
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