The body needs iron to make the hemoglobin necessary for blood to carry oxygen to the organs. According to Medline Plus, women should consume 18 mg of iron per day, while men should take in 8 mg per day. A diet low in iron can lead to iron deficiency anemia, which causes fatigue, weight loss, irritability and headaches. Many foods contain iron, but some foods are better sources and contain iron in a form that is easier for the body to absorb.
Liver
Beef and chicken liver are excellent sources of iron. University of Illinois McKinley Health Center states that 3 oz. of braised beef liver contains about 7.5 mg of iron, while 3 oz. of chicken liver contains about 12.8 mg of iron. The iron in liver is heme iron, which is easier for the body to absorb than the non-heme iron found in vegetables, fortified cereals and grains.
Meat/Poultry
Cooked beef, turkey and chicken are also good sources of heme iron. A serving of cooked beef contains 2 to 3 mg of iron, while 3 oz. of chicken or turkey provides 1 to 2 mg of iron. According to Drugs.com, the body absorbs the iron found in meat, fish and poultry more easily than iron from other sources.
Beans/Legumes
Beans contain from 3.5 to 5.5 mg of iron per serving. Boiled lentils are packed with almost 7 mg of iron. The iron found in beans and legumes is non-heme iron. This is the more common type of iron found in foods, but it is also more difficult for the body to absorb. Medline Plus indicates that taking in vitamin C with iron-rich foods or pairing lean meat or poultry with foods containing non-heme iron can improve iron absorption.
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