Iron is a mineral that helps your body make red blood cells, which give you energy by carrying oxygen to tissues throughout your body. It's important to get sufficient iron from your diet --- at least the recommended daily amount of 8mg for men or 18mg for women --- to enjoy good health. Eating foods that contain high amounts of iron can help you get adequate iron.
Meats
Your body can absorb iron that comes from meat better than it can absorb iron from any other type of food, reports MayoClinic.com. All forms of meat --- such as red meat, poultry, seafood, and pork --- contain significant amounts of iron. The Linus Pauling Institute reports that six medium-sized oysters contain 5.04mg of iron, a 3-oz. serving of cooked beef contains 2.32mg of iron, eight large, cooked shrimp provide 1.36mg of iron, a 3-oz. serving of canned light tuna provides 1.30mg of iron and a 3-oz. serving of cooked dark meat chicken contains 1.13mg of iron.
Legumes
Legumes, like beans and nuts, are also rich in iron and can help you raise your iron levels. A 1/2-cup serving of cooked lentils provides 3.30mg of iron, 1/3 cup of tofu made from soybeans offers 2.15mg of iron, 1/2 cup of cooked kidney beans provides 1.97mg of iron, and a 1-oz. serving of cashew nuts provides 1.89mg of iron, according to the Linus Pauling Institute.
Fruits and Juices
Some fruits, such as raisins and prunes, are good sources of iron. The Linus Pauling Institute reports that a 1.5-oz. box of seedless raisins provides 0.81mg of iron, five prunes provide about 0.45mg of iron, and 6 oz. of prune juice provides 2.28mg of iron. Citrus fruits and their juices are particularly rich in vitamin C, which helps the body absorb iron. If you drink the juice of a citrus fruit --- such as orange juice --- when eating any kind of food that contains iron, you can enhance your body's absorption of the iron and increase your body's levels of iron.
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