While you could take iron supplements to get your daily recommended dose of iron, there are many foods that will give you all the iron you need. It is important to know the different types of iron, as the iron in some foods is absorbed better than the iron in other foods.
Types
Heme iron comes from animal sources whereas non-heme iron comes from plant and dairy sources, according to the World's Healthiest Foods website. Heme iron is absorbed better than non-heme iron, according to MedlinePlus. Eating meat, vegetable and bean sources of iron together will help you better absorb the nutrient.
Sources
Non-heme sources highest in iron content include beans, fortified cereal and whole grains. Dried fruits, such as prunes and raisins, and green vegetables, including broccoli, kale and collard greens, also have iron. Heme sources include liver, poultry and red meat, and seafood sources are oysters, salmon and tuna.
Function
Foods high in iron assist the immune system, help create fuel for the body and help oxygen to flow, according to the World's Healthiest Foods website. MedlinePlus adds that iron is important for cell health. If you have an iron deficiency, you may notice problems in your body, such as headaches, dizziness, weak hair and nails, and feeling tired, weak and depressed, according to the World's Healthiest Foods.
Absorption
Some foods may decrease the amount of iron absorbed by your body while some nutrients may increase it. The World's Healthiest Foods says coffee, tea, chocolate and spinach are all associated with counteracting iron absorption. On the other hand, vitamin C and copper can help your body absorb iron.
Recommendations
The Institute of Medicine's daily iron recommendations are 8 mg for men 19 and older, reports MedlinePlus. Women require 18 mg per day for ages 19 to 50, which decreases to 8 mg after the age of 50. Women need more iron during their menstruating years, as they lose iron each month through their period.
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