Iron is a common metal that is essential to good health. Iron is an important part of the proteins that deliver oxygen to the body and it's also vital to proper cell growth. An iron deficiency can cause tiredness, impaired performance and a drop in immunity. Iron is found in many common foods.
Meat, Fish and Poultry
Animal foods provide a form of iron known as heme iron, which is better absorbed by the body than the nonheme form of iron found in other foods, according to the Office of Dietary Supplements. One of the best sources is chicken liver, which contains 12.8mg in a 3 ½-oz. serving. Oysters contain 4.5mg in a six-piece serving. Braised beef chuck contains 3.2mg in a 3-oz. serving. Other good sources of iron include clams, sardines, turkey, beef tenderloin, chicken and tuna.
Grains
Grains are often fortified, meaning that iron is added to the product during processing, which makes them a good source of iron, according to the Office of Dietary Supplements. Iron-fortified breakfast cereals can contain from 4.5 to 18mg of iron in a ¾-cup serving. A cup of fortified instant oatmeal contains 10mg of iron. Other good sources of iron include grits and bread, either white or whole wheat.
Beans and Legumes
A cup of soybeans contains 8.8mg of iron, according to the Office of Dietary Supplements. A cup of lentils provides 6.6mg of iron. Other good sources of iron include kidney, lima, navy, black and pinto beans, as well as tofu.
Fruits and Vegetables
A ½ cup of fresh, boiled spinach contains 3.2mg of iron, while canned spinach contains 2.5mg and frozen spinach contains 1.9mg, according to the Office of Dietary Supplements. Raisins contain 1.5mg in a ½ cup serving. Other good sources include other leafy greens like kale or chard; prune juice; and tomatoes and tomato products.
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