Foods To Build Up Iron In The Body

The mineral iron is an essential micronutrient, derived exclusively from the foods you eat and dietary supplements. Your body incorporates iron into red blood cells, muscle and hundreds of proteins responsible to normal organ and tissue function. The Institute of Medicine recommends daily intake of 8 mg of iron for men and women older than age 50, and 18 mg for women age 19 to 50. Your iron needs increase to 27 mg daily if you are pregnant. Increasing your intake of a variety of iron-rich foods can build up the amount of iron in your body.

Clams and Oysters

Clams and oysters are a rich source of iron for your diet. One cup of steamed or boiled clams contains 23 mg of iron, reports the U.S. Department of Agriculture. A 3-oz. serving of canned clams contains 24 mg of iron. One cup of raw or cooked oysters provides 14 to 17 mg of iron. Oysters and clams also provide you with a low-fat source of protein, potassium, phosphorus, selenium, zinc, choline and vitamin B-12.

Iron-Fortified Cereals

Many food manufacturers fortify cooked and ready-to-eat cereals with iron. The amount of iron per serving varies considerably from one product to another. Check the nutrition panel to determine the iron content and the percent of the recommended daily allowance of iron per serving. Several brands of cereal contain a full day's supply of iron per serving, according to the USDA National Nutrient Database. When reviewing the nutrition information for a product, check the amount of sugar per serving. Many ready-to-eat cereals contain high concentrations of refined sugar.

Enriched Rich and Grains

Many brands of rice and grain products, such as wheat flour and cornmeal, contain added iron. Iron-enriched grains can significantly increase your daily intake of iron. One cup of enriched, long-grain white rice, for example, contains approximately 8 mg of iron, according to the USDA National Nutrient Database. Bread and other grain products made with iron-enriched flour can also add to your daily iron intake.

Soybeans and Soy Milk

Soybeans provide you with a concentrated source of plant-based iron. One cup of boiled soybeans contains nearly 9 mg of iron, according to the USDA. Substituting soy milk for cow's milk can increase your iron intake. One cup of whole cow's milk contains less than 0.1 mg of iron compared to soy milk, which contains 2.7 mg of iron per cup.

Red Meats

Red meats provide your body with animal-derived iron, or heme iron. Liver proves particularly rich in iron with 5 mg per 3-oz. serving, according to the USDA National Nutrient Database. Various cuts of beef contain 2 to 3 mg of iron per 3-oz. serving. Other nutrients your body gains from beef include protein, selenium, zinc, choline, vitamin B-12 and niacin. Choose lean cuts of beef to keep your intake of animal fats low.