When your body does not have enough iron, it cannot produce enough hemoglobin, "a substance in red blood cells that enables them to carry oxygen" claims the Mayo Clinic. Classic symptoms of iron deficiency are tiredness, weakness and pale-colored skin. When eating foods containing high amounts of iron, it is recommended you consume Vitamin C at the same time to increase the iron's absorption into your body.
Spices and Herbs
You can get iron into your diet by eating a multitude of spices and herbs cites the USDA. Thyme, oregano, parsley, marjoram, coriander, basil and turmeric all contain respectable amounts of iron cites nutritiondata.com. The seeds of cumin, anise and celery are high in iron. Sprinkle some of these spices onto your protein as it cooks. Use them in your soups and stews. Celery seed blends well with tuna salad in some kitchens. On the sweet side, spearmint is a spice known for its iron-rich content. Make a tea out of it.
Meats
Exotic meats, red meats, organ meats, seafood and poultry can all be iron-rich foods. According to nutritiondata.com, exotic meats like whale, seal and walrus are good sources. Organ meats such as spleen, liver, kidneys and heart are iron-rich foods. All cuts of red meat like pork, beef, lamb and veal provide high amounts of iron.
Poultry is rich in this essential nutrient. Included in this category are duck, goose, chicken and turkey. Both their meat and organ parts contain respectable amounts of iron states the USDA.
Seafood includes fish and shellfish. Fish of all varieties are known for high iron levels cites the USDA. Shellfish include lobster, shrimp, clam, oysters, crab and mollusks. According to the Mayo Clinic, salmon is particularly recommended due to its high overall nutrient value.
Legumes
According to the Mayo Clinic, legumes can be rich in iron. Known as a lean protein, according to the USDA, legumes are found in varying bean varieties. Legumes include kidney beans, black beans, split peas, navy beans, garbanzo beans and lentils. Making a batch of homemade split pea soup with a ham hock in it will provide an iron-rich meal for you to enjoy.
Vegetables
Dark green, leafy vegetables contain large amounts of iron cites the Mayo Clinic. Included within this category of vegetables are spinach, collards, mustard greens and bok choy. Instead of choosing nutrient-void iceberg lettuce, make a salad of dark greens to get your share of iron. Steam some spinach for a side dish. Peas, according to the Mayo Clinic, are other iron-rich vegetables to be included in your diet.
Iron-Fortified Foods
There are a variety of breakfast cereals on the market that have been enriched with iron cites nutritiondata.com. Included in this category are whole grain-based cereals such as oatmeal, bran varieties, farina, rice and whole wheat.
Many baby-food cereal varieties are iron-fortified, states nutritiondata.com. These include both the dry and jarred varieties. Oatmeal with banana, mixed cereal with fruit, plus rice cereal mixed with apple are examples of baby foods found in the marketplace.
In addition to cereals, other iron-fortified foods include pasta varieties like lasagna, noodles, macaroni and spaghetti. Baked products such as breads, crackers, muffins and rolls can fall in this category. Read the food label to be certain.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic
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