Foods High In Iron For Anemia

Anemia occurs when there are not enough red blood cells and hemoglobin in the blood, write Sizer and Whitney in the 10th edition of Nutrition Concepts and Controversies. Anemia can occur as a result of blood loss, nutrition deficiency or the red blood cells may be deformed and not able to function properly. According to the health education website of the Mayo Clinic, signs and symptoms of anemia include fatigue, behavior problems, irritability, loss of appetite, pale skin, headache, irregular heartbeat and brittle nails. Diet changes and physical activity may be enough to reverse anemia; however, some people will need to see their doctor about taking an iron supplement.

Dark Green, Leafy Vegetables

Dark green, leafy vegetables such as spinach and Swiss chard contain more iron than other types of vegetables. A half cup of spinach contains 3.2 mg of iron. A half cup of cooked swiss chard also contains 3.2 mg of iron. According to Sizer and Whitney, men and women over the age of 51 need 8 mg of iron a day. Women who are between the ages of 19 and 50 should consume 18 mg of iron a day. Men who are vegetarian need 14 mg of iron a day and vegetarian women need 32 mg of iron a day.

Iron-Fortified Foods

Foods that are fortified with iron are often breads, pasta and cereals. One packet of instant oatmeal contains about 4 mg of iron. Breakfast cereals that are fortified with 100 percent of daily iron requirements can contain 18 mg of iron for 3/4 cup. One slice of whole wheat bread contains 1.43 mg of iron whereas one slice of white bread only contains 0.94 mg of iron. Instant cream of wheat contains 8.60 mg of iron per 1/2 cup.

Meat, Poultry, Seafood and Beans

Meat, seafood and beans contain iron that is easily absorbed into the body. Three ounces of a lean beef steak contains 2.6 mg of iron. Three ounces of cooked beef liver contains 5.24 mg of iron. A half cup of cooked black beans contains 1.8 mg of iron. Steamed clams are an excellent source of iron with 23.8 mg for three ounces. Baked or broiled oysters contain 5.30 mg of iron for three ounces. Three ounces of shrimp that isn't fried contains 2.63 mg of iron.