Iron is a critical component of hemoglobin and myoglobin, the two oxygen carrying proteins of blood and muscle. When iron levels are too low, tissue oxygen levels fall and anemia can result. Symptoms of anemia include a pale complexion, low energy, swollen tongue, headaches, and shortness of breath, or anemia may present without symptoms. According to the World Health Organization, iron deficiency anemia affects more people than any other disease. While inadequate dietary intake is not the only cause of anemia, it is certainly the most easily preventable.
Requirements
The Recommended Dietary Allowance, or RDA, for iron for an average healthy adult is 18 mg/day. The RDA for pregnant women is 27 mg/day. Infants and children may also have slightly higher iron requirements. Men have slightly lower iron requirements. According to the National Institutes of Health, vegetarians who eat plant-derived iron exclusively need to nearly double the amount eaten to achieve the RDA. Any health condition with excess blood loss, such as during menstruation, may also increase iron needs. If you continue to be anemic after dietary supplementation you should consult a physician because there are many other possible health reasons for anemia.
Heme Iron
Iron derived from animal proteins, called heme iron, is the most easily absorbed by the body. The following table of heme iron sources is from the National Institutes of Health:
Chicken liver, cooked, 3½ ounces- 12.8 mg/serving
Oysters, breaded and fried, 6 pieces- 4.5 mg/serving
Beef, chuck, lean only, braised, 3 ounces- 3.2 mg/serving
Clams, breaded, fried, ¾ cup- 3.0 mg/serving
Beef, tenderloin, roasted, 3 ounces- 3.0 mg/serving
Turkey, dark meat, roasted, 3½ ounces- 2.3 mg/serving
Beef, eye of round, roasted, 3 ounces- 2.2 mg/serving
Turkey, light meat, roasted, 3½ ounces- 1.6 mg/serving
Chicken, leg, meat only, roasted, 3½ ounces- 1.3 mg/serving
Tuna, fresh bluefin, cooked, dry heat, 3 ounces- 1.1 mg/serving
Chicken, breast, roasted, 3 ounces- 1.1 mg/serving
Halibut, cooked, dry heat, 3 ounces- 0.9 mg/serving
Crab, blue crab, cooked, moist heat, 3 ounces- 0.8 mg/serving
Pork, loin, broiled, 3 ounces- 0.8 mg/serving
Tuna, white, canned in water, 3 ounces- 0.8 mg/serving
Shrimp, mixed species, cooked, moist heat, 4 large- 0.7 mg/serving
Non-Heme Iron
Non-heme iron is just as good for your body but can be a little more difficult to absorb. It is important to pair these foods with sources of vitamin C, listed in the next section. Non-heme iron sources are included in the following table from the National Insititutes of Health:
Ready-to-eat cereal, 100% iron fortified, ¾ cup- 18.0 mg/serving
Oatmeal, instant, fortified, prepared with water, 1 cup- 10.0 mg/serving
Soybeans, mature, boiled, 1 cup- 8.8 mg/serving
Lentils, boiled, 1 cup- 6.6 mg/serving
Beans, kidney, mature, boiled, 1 cup- 5.2 mg/serving
Beans, lima, large, mature, boiled, 1 cup- 4.5 mg/serving
Beans, navy, mature, boiled, 1 cup- 4.5 mg/serving
Ready-to-eat cereal, 25% iron fortified, ¾ cup- 4.5 mg/serving
Beans, black, mature, boiled, 1 cup- 3.6 mg/serving
Beans, pinto, mature, boiled, 1 cup- 3.6 mg/serving
Molasses, blackstrap, 1 tablespoon- 3.5 mg/serving
Tofu, raw, firm, ½ cup - 3.4 mg/serving
Spinach, boiled, drained, ½ cup- 3.2 mg/serving
Spinach, canned, drained solids ½ cup- 2.5 mg/serving
Black-eyed peas (cowpeas), boiled, 1 cup- 1.8 mg/serving
Spinach, frozen, chopped, boiled ½ cup- 1.9 mg/serving
Grits, white, enriched, quick, prepared with water, 1 cup- 1.5 mg/serving
Raisins, seedless, packed, ½ cup- 1.5 mg/serving
Whole wheat bread, 1 slice- 0.9 mg/serving
White bread, enriched, 1 slice- 0.9 mg/serving
Complimentary Foods
Vitamin C helps the body utilize the non-heme iron, so it is good pair the above with vitamin C rich foods. According to Drugs.com, some of the best sources include vegetables like red sweet peppers, peas, broccoli and brussel sprouts. Good fruit sources are citrus fruits and juices and strawberries. You can also raise your iron intake by cooking your foods in iron cookware.
Interfering Foods
Some foods interfere with the body's ability to absorb iron. You should try to eat the following items at times separate from your iron supplement or with larger portions of the vitamin C rich foods. These include tea, calcium, legumes and whole-grain foods, and soy products.
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