Iron is an essential part of the blood, forming hemoglobin and myoglobin that carry oxygen around the body to the tissues and the muscles. Low iron levels may cause fatigue, lethargy, shortness of breath and dizziness, pale gums and inner eyelids and pale skin. Very low iron levels may lead to anemia. Medline Plus advises that menstruating women, vegetarians, pregnant or recently pregnant women, runners, those who give blood and those with gastrointestinal problems are particularly at risk of anemia. Iron is found in a variety of foods but people with very low levels may require a supplement. Contact your doctor before taking an iron supplement.
Meat
Most meats are very high in heme iron, which is absorbed more easily into the body than non-heme iron, that found in non-meat products. Red meat is particularly high in heme iron. According to the McKinley Health Center of the University of Illinois, beef liver contains 7.5 mg of iron per 3-oz. serving, while chicken liver contains 12.8 mg per 3.5-oz. serving.
Fish
Fish, especially certain types of shellfish, are very high in heme iron. Three ounces of clams contain 14 mg of iron. The same portion of oysters will provide 6.6 mg. Consuming shrimp and tuna will also increase iron intake, at 2.5 mg and 1.3 mg per 3-oz. serving, respectively.
Fruit and Vegetables
Vegetables, especially green leafy vegetables, contain varying levels of non-heme iron. A half cup of boiled and drained fresh spinach contains 3.2 mg of iron. Some fruit contains reasonable levels of iron, particularly dried fruits like dates, apricots, prunes and raisins. However, no fruit or vegetable contains as much iron per ounce as the most iron-rich meats or fish, so a varied diet is advisable.
Peas, Beans and Lentils
Peas, beans and lentils are naturally rich in iron. Beans, especially, contain very high levels of non-heme iron. Soybeans are very iron-rich, containing 8.8 mg per cup. Kidney beans, black beans and lima beans are also high in iron. Lentils contain 6.6 mg iron per cup. Vegetarians should make sure to maintain their intake of these foods to stave off anemia.
Member Comments