Without sufficient amounts of iron, your work performance, immune system and overall wellness can suffer. Iron is necessary for oxygen transport throughout your body and for proper cell growth. Consuming too much iron, on the other hand, can be fatal. For this reason, the Office of Dietary Supplements suggests physician's guidance before taking iron supplements. In most cases, your iron needs can be safely met through a healthy diet, inclusive of iron-rich foods.
Meat, Poultry and Fish
There are two forms of iron --- heme and non-heme. Though heme iron accounts for 10 to 15 percent of iron in most American's diets, according to the Linus Pauling Institute at Oregon State University, it is more easily absorbed than non-heme iron. Meat, poultry and fish contain heme iron and may provide up to one-third of your total iron absorption. A 3-oz. serving of chicken liver provides nearly 70 percent of adults' daily recommended allowance, or RDA, while 3 oz. of beef provides 20 percent. Turkey, roasted chicken breast, halibut, crab, pork, shrimp and tuna are additional valuable sources of heme iron.
Legumes
Legumes are starchy, podded vegetables that provide valuable amounts of protein, fiber and nutrients, such as iron. According to the Linus Pauling Institute, the absorption of non-heme form of iron, present in legumes, is strongly influenced by other foods at the same meal. Eating non-heme iron sources regularly and consuming vitamin C-rich foods, such as citrus fruits, spinach or red bell peppers, can help promote adequate absorption. Legumes rich in non-heme iron include soybeans, lentils, peanuts, kidney beans, black beans, garbanzo beans, adzuki beans, lima beans, navy beans and black-eyed peas. Prepared foods based upon legumes, such as hummus, split-pea soup, peanut butter and dal -- Indian-style lentils -- provide valuable amounts of iron. A cup of soybeans provides 50 percent of the RDA.
Breads and Cereals
Numerous breads and cereals are fortified with non-heme iron. Fortified cereals may contain anywhere from 25 percent of adults' RDA to 100 percent per 1-cup serving. Check food packaging on prepared foods to determine specific iron content. One cup of fortified, instant oatmeal provides 60 percent of adults' RDA, while fortified whole wheat and white breads provide roughly 6 percent per slice. Fortified bagels, English muffins and grits may also provide valuable amounts of non-heme iron.
Fruits and Vegetables
Fruits and vegetables also contain non-heme iron. Vegetables particularly rich in iron include boiled spinach, which provides 20 percent of adults' RDA per 1/2-cup serving, kale, broccoli, bok choy, green beans and beet greens. Fruit sources of iron include raisins, which provide 8 percent of adults' RDA per 1/2-cup serving, apricots and watermelon. Dark green vegetables, such as broccoli, also contain vitamin C, which can help promote iron absorption.
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