A vital component of every cell in the body, iron is especially important for blood cells. In the blood, iron is a part of hemoglobin, the molecule that carries oxygen, and in muscles, it is used to hold oxygen in myoglobin, explains MedlinePlus, a website from the U.S. National Library of Medicine and the National Institutes of Health. Individuals who are deficient in iron may become anemic, necessitating an iron-rich diet to replace iron stores.
Reasons
The need for an iron-rich diet can stem from a few different causes. Many women become anemic during pregnancy and while breastfeeding since they are providing their infant with the necessary iron he needs. According to FamilyDoctor.org, a website from the American Academy of Family Physicians, pregnant women and nursing mothers require up to two and a half times as much iron as normal adult men. Children under age 3 may become iron deficient since their rapid growth uses up a lot of this mineral. Individuals who experience heavy blood loss through injury, disease or heavy menstrual periods may need an iron-rich diet to replace iron lost with blood. People involved in intense exercise may also need more iron in their diet.
Meats
Meats and meat products are important sources of dietary iron. In general, the redder the meat, the more iron it contains. Organ meats such as liver and dark muscle meats such as beef and the dark meat of poultry are particularly good sources. Fish, especially salmon and tuna, also contain a high amount of iron. Oysters and shellfish are other seafood options for including iron in the diet. Egg yolks contain iron, as well, according to MedlinePlus.
Vegetarian Sources
The best vegetarian sources of iron are cereals fortified with the mineral, dried beans, dried fruit and whole grains, MedlinePlus says. Vegetable sources provide iron that is less bioavailable, so the body has a harder time absorbing it. Broccoli, spinach, collard greens, kale, asparagus and dandelion greens all contain iron. Almonds and Brazil nuts are other iron sources appropriate for vegetarians.
Food Combinations
People on an iron-rich diet should also make sure that they have a high intake of vitamin C since this vitamin helps improve the uptake of iron by the body. Mixing meat and vegetable sources also helps improve the absorption of iron, explains MedlinePlus. On the other hand, drinking black tea, coffee or milk may reduce the body's ability to absorb iron. Foods that decrease iron absorption include egg whites and soy.
Considerations
Even on an extremely high-iron diet, it is difficult to overdose on this mineral. An overdose of iron is typically only seen when someone consumes too much supplemental iron. Some people have a genetic disorder called hemochromatosis that inhibits the body's ability to clear iron out, reports MedlinePlus. For individuals with hemochromatosis, an iron-rich diet can be dangerous. Consult with your physician to determine what iron levels you need in your diet.
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