Iron deficiency anemia describes the most common form of anemia that affects 1 to 2 percent of adults in the United States according to doctors at MayoClinic.com. This type of anemia occurs when the body fails to receive enough iron, which decreases the amount of hemoglobin---a protein in red blood cells---and thus interferes with the ability of red blood cells to carry oxygen. Although meat and fish, such as beef liver and oysters, continue to provide the best source of dietary iron, foods often considered diet foods, such as fruits and vegetables, can provide iron or increase the absorption of iron.
Fruits
Two types of iron exist in food sources. Heme iron, found in meat, and non-heme iron found in both meat and plant food sources. The body readily absorbs heme iron, but it cannot fully absorb non-heme iron. Eating fruits high in vitamin C increases the absorption of non-heme iron from sources such as beans and vegetables. Those with anemia therefore benefit from increasing their vitamin C consumption by eating fruits such as oranges, cantaloupe, strawberries and grapefruit. Drinking citrus fruit juices with real juice also boosts iron absorption.
Dried Fruits
Dried fruits not only provide a convenient snack, but they also deliver many nutrients, including the mineral iron. Prunes, which are dried plums, provide 1.9mg of iron per half cup serving. Prune juice provides even more iron with 5.2mg per half cup. Raisins, which are dried grapes, deliver 2.55mg of iron per half cup serving. Dried figs and dried apricots also contain iron.
Leafy, Green Vegetables
Many vegetables described as leafy, green vegetables contain iron. Iron-containing vegetables include spinach, Swiss chard, turnip greens, potatoes, sweet potatoes, beet greens, peas, Brussels sprouts and broccoli. Some of these vegetables contain large amounts of iron, such as spinach with 6.4mg per one cup, while others contain less, such as broccoli with 1.1mg per one cup. However, since other vitamins and minerals such as vitamin C affect the absorption of iron, broccoli, which contains vitamin C, may provide the body with more usable iron than spinach, which contains oxalic acid---a substance that inhibits the absorption of iron.
Legumes
Foods classified as legumes, including beans and nuts, are recommended dietary sources of protein and fiber. Legumes also provide the body with iron. Chickpeas, the little bean that is used to make hummus, provide 6.2mg of iron in every 7 oz., according to the Vegetarian Society, while kidney beans provide 2.2mg per half cup. Nuts, such as cashew nuts and peanuts, also contain iron.
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