Iron has many important functions in your body. It is a mineral that assists in cell functions and carrying oxygen from your lungs throughout the body. Iron also helps in energy production, brain function, strengthening the immune system and helping muscles store and use oxygen. The recommended dietary intake for iron per day is 10mg for men and 18mg for women. Eating iron-rich foods can provide many benefits to your body. Deficiencies in iron can limit oxygen in the body, cause fatigue and decrease immunity.
Meat, Fish and Poultry
Meat, fish and poultry contain a type of iron called heme iron. This type of iron easily absorbs into your body. Liver consists of naturally heme iron, for example, 3 oz. of beef or chicken liver provides 3.5mg or more heme iron per serving. Other foods naturally high in heme iron include lean beef, lean pork, fish, shellfish, skinned poultry and organ meats. A 3 oz. piece of roast beef provides 2.2mg of iron, whereas 3 oz. of chicken breast provides 1.1mg of iron. Harvard University Health Services notes that 15 to 35 percent of heme irons absorbs into your body.
Fruits and Vegetables
Fruits and vegetables contain a type of iron called nonheme iron. This type of iron absorbs less quickly into the body compared to heme iron. Although nonheme irons absorb less quickly into your body, they are much more common in most diets and provide high sources of iron. Iron-rich sources of nonheme iron include kidney beans, lentils and dried raisins and apricots. One cup of kidney beans provides 5.2mg of nonheme iron, 1 cup of lentils provides 6.6mg and 1/2 cup of dried raisins provides 1.5mg. Roughly 2 to 20 percent of nonheme irons get absorbed into your body, notes Harvard University Health Services.
Vitamin C
To help your body absorb iron, include sources of vitamin C with your meals. Good sources of vitamin C include citrus, tomatoes, melons and strawberries. Vitamin C alone doesn't contain high levels of iron, but it causes a chemical reaction in your body when mixed with iron foods that make them more absorbable to your body. Vitamin C pairs best with nonheme irons that don't absorb well in your body, such as fruits, vegetables, whole wheat bread and fortified breakfast cereals.
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