Iron is a mineral in food that helps produce red blood cells that carry oxygen through the body. Different forms of iron are absorbed at different rates, with heme iron from animal products one of the most available to nourish the body. Iron from plant products, or non-heme iron, isn't as easily absorbed. Iron deficiency causes anemia and lethargy, but eating foods high in iron can help.
Meat Products
Some meats are higher in iron than others. Lean red meat, such as beef, pork and lamb, are excellent sources of iron. Poultry such as turkey and chicken are also rich in iron. Egg yolks also contain iron.
Seafood
Most types of seafood are high in iron. Shrimp, mussels, salmon, tuna, clams, sardines and oysters are good choices.
Vegetables
Many vegetables contain iron. They include asparagus, collard greens, mustard greens, turnip greens, kale, Swiss chard, parsley, cabbage, broccoli and pumpkin. The non-heme iron from vegetable sources can be more readily absorbed when eaten with heme iron from animal products.
Beans and Peas
Most dried beans contain iron. Good choices are kidney beans, navy beans, lima beans, chick peas, pinto beans, soy beans and black-eye peas. Canned beans are also excellent sources of non-heme iron. Adding a small amount of meat will increase the iron absorption from beans and peas.
Nuts and Seeds
Most types of nuts are another good source of iron. Almonds, walnuts, cashews, sesame, tahini, sunflower and pumpkin seeds all contain some of the mineral.
Fruits
Several types of dried fruits contain some iron. These include apricots, prunes, prune juice and raisins.
Other Foods
Tofu and potatoes contain iron. Many cereals, breads, pastas, oatmeal and rice are fortified with a number of extra nutrients, including iron. Another excellent source of iron is blackstrap molasses.
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