Iron is an essential mineral for good health. It serves many functions in the human body, the most significant of which is oxygen transport. Iron is also important for temperature regulation, immune function, cognitive development and metabolic function. The recommended daily value of iron for adults ranges between 8 and 18mg. Iron can be found in several foods as either heme in animal tissues or non-heme in plant sources.
Meats
According to The Ohio State University, the best way to retain iron in iron-rich foods during preparation is to cook them for the shortest time possible and in the least amount of liquid as possible. Additionally, using cast iron cookware can increase the iron content of food cooked in it. Several meats contain between 10 and 24 percent of the daily value of iron. These include braised pot roast, short ribs, roasted rib roast and simmered stew meat. These can all be prepared in cast iron cookware as it is both stove-top and oven-safe.
Beans and Legumes
Several beans and legumes are healthy sources of iron. For example, one cup of boiled lentils contains 6.6mg of iron, which is 35 percent of the daily value. Mature, boiled kidney, lima and navy beans all contain 25 percent of the daily value per one cup serving. Other beans such as black and pinto beans have 20 percent of the daily value, which equals 4.5mg of iron per cup. Black-eyes peas, also known as cowpeas, have the lowest iron content with only 10 percent of the daily value per cup.
Cereal
Many breakfast cereals are iron fortified. Those that are 100-percent fortified have 18mg per serving. One cup of oatmeal prepared with water has 10mg of iron, which is equal to 60 percent of the daily value. Enriched grits, another type of hot grain that is commonly eaten for breakfast, have 1.5mg per one cup serving that has been prepared with water.
Soy products
Soy beans and soy products contain large amounts of iron. For example, a one cup serving of mature, boiled soybeans has 8.8mg of iron, which is equal to 50 percent of the recommended daily value. Tofu is made from fermented soy milk that is then pressed to remove moisture. It is available in several consistencies, including soft and firm. A one-half cup serving of firm tofu has 3.4mg of iron, which is equal to 20 percent of the daily value.
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