Iron is a nutrient the human body requires to make proteins found in red blood cells and muscles, according to the National Institutes of Health. According to the National Institutes of Health Office of Dietary Supplements, iron requirements are 8mg per day for men, 8mg for women over 50, 18mg for women under 51, 27mg for pregnant women and 9mg per day for lactating women. In most cases, iron requirements can be met by consuming a healthy, well-balanced diet.
Fortified Cereals
Iron-fortified breakfast cereals are a major source of dietary iron. Some cereals contain as much as 18mg per 3/4-cup portion, according to the Office of Dietary Supplements. Examples of iron-fortified cereals include Total, Cheerios, Kix and Corn Bran. These and other fortified breakfast cereals are typically high in other essential nutrients as well.
Red Meat
Red meat such as beef contains significant amounts of dietary heme iron. Heme iron is a form of iron that is more easily absorbed in the human body than non-heme iron, which is found in vegetable food sources. Consuming heme iron commonly found in foods from animal sources can help enhance non-heme iron absorption, according to the U.S. Department of Agriculture.
Chicken
Although chicken contains heme iron that is easily absorbed by the human body, chicken liver is the part of the chicken that contains the largest amount of iron -- 12.8mg per 3.5 oz. portion, according to the Office of Dietary Supplements, while chicken legs and breasts provide about 1.3mg and 1.1mg respectively.
Fortified Oatmeal
As with fortified breakfast cereals, many types of instant oatmeal are fortified with significant amounts of iron. Oatmeal is also generally high in beneficial fiber and may be fortified with other essential nutrients.
Soybeans
According to the Office of Dietary Supplements, 1 cup of boiled soybeans contains almost 9mg of iron. Soybeans and other soy products are also high in protein and a source of complete protein, meaning all essential amino acids are present. Soy is a healthy alternative to consuming meat.
Other Legumes
Soybeans are a type of legume, but other legumes such as black beans, lentils, kidney beans, navy beans, lima beans and pinto beans are sources of dietary iron as well, typically providing between 3 and 7mg per 1-cup serving, according to the Office of Dietary Supplements. Legumes are a source of non-heme iron. To help increase iron absorption from legumes, consume vitamin C or heme-containing foods. In addition, legumes are a source of protein and fiber.
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