Consuming enough dietary iron can be a challenge if you rely only on non-meat sources. The iron in meat contains heme, a red pigment found in the protein hemoglobin, which carries oxygen in the blood. Non-heme iron, derived from plants or other products, is harder for your body to utilize. If the iron in your diet comes only from non-meat sources, take vitamin C with iron-rich foods to improve absorption. The Recommended Daily Allowance for adults is 8mg per day for males and 18mg per day for females.
Iron-Fortified Wheat Cereals
Ready-to-eat cereals with added iron top the list of non-meat sources of this nutrient. A serving of iron-fortified dry cereal may contain up to 18mg. The iron content of these products varies, so check the labels on dried cereals carefully. Serve with fresh oranges, pineapple, cantaloupe or another fruit rich in vitamin C to improve iron absorption.
Dried Beans
Versatile, flavorful and packed with protein and fiber, beans are also rich in iron. Depending on the variety, beans offer between 20 and 50 percent of the Recommended Daily Allowance per serving. The leading legumes are soybeans, which have 8.8mg per serving; lentils, which have 6.6mg; and kidney beans, which have 5.2mg. Navy beans, pinto beans and black beans contain between 3.6 and 4.5mg per serving. Try topping beans with fresh tomato salsa to get vitamin C.
Dried Fruit
Snacking on dried raisins, prunes, figs and apricots can boost your iron intake. A half-cup of dried raisins contains 1.5mg of iron. For an energizing trail mix, blend dried fruit with almonds, another food that provides this vital mineral.
Tofu
Made from soybeans, raw, firm tofu provides 3.4mg of iron for every 1/2 cup. A versatile protein alternative to meat, tofu also complements many sources of vitamin C. Try stir-frying tofu with broccoli, red bell peppers and pea pods for a dish that blends iron with vegetables high in vitamin C.
Blackstrap Molasses
For a quick burst of iron, try blackstrap molasses--a single tablespoon has 3.5mg. You can replace sugar or other sweeteners with molasses in some recipes to increase the iron in your diet. Try drizzling a spoonful of this rich, dark syrup over a bowl of whole grain oats, another source of iron recommended by the National Institutes of Health.
Spinach
A time-honored source of strength and energy, spinach gains its reputation of nutritional power because of its iron content. A half-cup of boiled, drained spinach contains 3.2mg of iron. Consult your health care provider if you feel tired, weak and short of breath on a regular basis. These symptoms may be signs of an iron deficiency.
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