Every cell is your body contains iron. In your bloodstream, iron helps promote oxygen flow and cell growth. Too little iron can make you suffer from fatigue, but too much iron can be toxic. By far the best way to get the iron you need is by eating foods that meet your daily requirement of iron, also known as iron-rich foods.
Daily Requirement
According to "The New York Times," the recommended daily requirement of iron for men is 8 mg, and adolescent boys 14 to 18 require 11 mg a day. The daily requirement for women under 50 is 18 mg. For women over 50, 8 mg is suggested.
Iron-Rich Diet
A wide variety of foods provide high amounts of iron that can be easily used by the body. According to the 2005 Dietary Guidelines for Americans, "dietary supplements, while recommended in some cases, cannot replace a healthful diet." The National Institute of Health recommends eating a low-fat diet with an emphasis on whole grains, fruits and vegetables. Meat, fish and other foods are best included as side dishes.
Iron Decrease
Certain foods and exercises can decrease the amount of iron in your body, no matter what you eat. Tannins, like those found in tea, can deplete your body of iron. Calcium, legumes and soybeans can reduce iron absorption. Vegetarians and female athletes, as well as long-distance runners, are all at greater risk for low levels of iron.
Mixing Foods
Your iron absorption can be affected by which iron-rich foods you eat together. "The New York Times" states iron absorption can be improved up to three times by eating beans or leafy greens with poultry, fish or meat. Food with high levels of vitamin C are also beneficial for iron absorption.
Top Iron-Rich Foods
Kathleen M. Zelman, a WebMD columnist, has identified some of the top iron-rich foods: collards, spinach, prunes, mollusks, artichokes, liver, beans, lentils, red meat and egg yolks. Foods artificially enhanced with high levels of iron, such as cereal or grains, can also be defined as iron-rich foods.
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