A trace mineral, iron, plays an important part in overall health. Iron deficiency, or anemia, is a problem that is of particular concern to women and children. Women need to replenish iron lost during menstruation, while children need adequate iron to facilitate healthy growth. According to research published by the "Journal of Nutrition," anemia can impact infant cognitive behavior as well as adult cognitive behavior and performance. You can boost your iron intake by ingesting iron-rich foods.
Meat and Seafood
According to information published by the University of California, Los Angeles, liver is an excellent source for those seeking to increase their intake of iron. Beef is also quite iron-rich. Note that if consuming these foods, it is best to choose products that are organic and grass-fed. Liver, in particular, can be quite toxic if it is harvested from commercially raised cattle fed a diet of hormones and antibiotics. Turkey, roasted duck and broiled chicken are also good bets for those seeking foods high in iron--again, it is wise to choose products that are free-range and organic, since they tend to contain less toxins and more nutrients. In the seafood category, mollusks, such as oysters, clams and scallops contain the highest amounts of this mineral.
Legumes
Vegetarians know that legumes, such as lentils, black-eyed peas, pinto beans, lima beans and kidney beans, are loaded with protein; as it turns out, these choices are also rich with iron. Enjoy these foods in recipes, such as black bean soup, baked beans and chili. Keep in mind that it can be difficult for many people to digest beans, as their complex carbohydrates can cause bloating and gas. To remedy this, try soaking the beans before you cook them--soaking can serve to reduce this food's gas-causing ingredients.
Other Vegetables and Grains
Spinach is high in iron, and can be enjoyed in dishes, such as creamed spinach. Potatoes, sweet potatoes and squash are also endowed with iron, and can be used to create dishes, such as whipped potatoes, baked stuffed potatoes, creamy butternut soup and squash casserole. You'll also find that rice boasts superior iron content.
Breads and Cereals
Breads and cereals are excellent sources of iron. Consume bagels as a mid-morning snack, or use breadcrumbs in your recipes--both of these foods have high iron content. Cereals, such as Cheerios, Chex, Frosted Wheaties and Total, are also excellent sources of this valuable mineral--keep in mind, though, that these foods are highly processed and may not be the best choices to support optimum health. If you would like an iron-rich cereal but would like to take a more whole-foods approach, try oat bran. Obviously, if you have a gluten intolerance, you'll want to steer clear of all these choices, since gluten is present in the grains used to make these cereals.
Fruits
Prunes are rich in iron, but prune juice represents an even more concentrated source. You'll also find lots of iron in figs, watermelons and raisins.
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