Iron is a mineral that is part of hemoglobin in red blood cells, where it is used to carry oxygen to the body's cells and to carry carbon dioxide away from the cells for removal by the lungs. Iron is also needed for other chemical reactions in many organs. When iron is deficient, anemia may develop. Anemia is a disorder in which red blood cells cannot carry sufficient oxygen, leading to a lack of energy and a constant feeling of tiredness. Women of childbearing age are particularly at risk for anemia because of monthly menstrual blood loss.
Meat and Seafood
Most red meat and some seafood are good sources of iron. Roast beef contains 3.5 mg of iron in 100 g, and 100 g of pork loin contains about 1 mg of iron. Liver is an especially rich source of iron because it contains lots of hemoglobin. For example, beef liver contains 6 mg of iron in 100 g, and chicken liver has over 8 mg of iron in 100 g. Some seafood such as clams and oysters is also very iron rich. Clams are especially high in iron, with 22 mg in 100 g.
Vegetables and Fruits
Many vegetables and fruits are rich in iron. Leafy green vegetables are especially iron rich, with 2 mg of iron in one-half cup of Swiss chard and about 1.5 mg of iron in one-half cup of either turnip greens, spinach or beet greens. One large potato also has about 1.5 mg of iron, as does one-half cup of canned sweet potatoes. Some fruits are also good sources of iron, including watermelon, with 0.5 mg of iron in one-eighth of a medium watermelon. Some dried fruits are also rich in iron, such as figs with 2 mg in five figs and apricots with five fruits containing 1.6 mg of iron.
Grains and Seeds
Many grains are rich in iron. One cup of bran flakes contains 11 mg of iron, and one-half cup of semolina or Cream of Wheat cereal provides 5.5 mg of iron. Breads made from whole grains also contain iron. For example, one slice of whole wheat bread has about 1 mg of iron. Adding certain nuts and seeds to the diet will also increase iron consumption. Sesame and sunflower seeds provide about 1 mg of iron in 2 tbsp., as do cashew nuts. Pumpkin seeds are even higher in iron, with 2.5 mg found in 2 tbsp.
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