Iron assists the body in the creation of hemoglobin, and also in circulation of the red blood cells that supply oxygen to the organs and tissues. Taking iron supplements with ferrous sulfate and eating iron-rich foods are the two ways to increase the amount of iron in the body. Experts at the U.S. Food and Drug Administration recommend that men take 8 milligrams (mg) of iron each day. Women between the ages of 19 and 50 years should take 18 mg daily, while women over 51 years of age require 10 less mg per day. Nursing mothers require 27 mg a day.
Cereals and Bread
Breakfast cereals can add high iron content to the daily diet. Dry cereals, such as Product 19, Total and Most have 18 mg of iron in 1 oz. of cereal. Buckwheat's Kix has 8 mg, while All Bran, Life, Bran, Chex, Raisin Bran, Special K, Wheaties, Cheerios and Golden Grahams all have 4.5 mg of iron. Cooked cereals, including Cream of Wheat, Malt-o-Meal and Wheathearts all have 8 mg of iron in 1/2 cup of cereal. Rice, noodles, spaghetti, a slice of bread (whole wheat or enriched) and a corn tortilla all have 0.5 grams of iron.
Beans
Beans can be a significant contributor to iron requirements. One-half cup of green beans adds 1 mg of iron to the daily requirements. Red, pinto and kidney beans, with 5 mg for each cup, have the highest amount of iron in the bean category. Black-eyed peas have 4 mg and lentils offer 3 mg of iron.
Meats
Two ounces of meat, while less significant than beans or breakfast cereals, offers between one and two mg of iron. Pork is the highest in the meat category, with 2.5 mg for each two-ounce cooked serving. Beef has 2 mg and chicken only 1 mg for the same size serving. Tuna (1/4 cup) and two hot dogs also have 1 mg of iron.
Fruits
The highest iron contributors in the fruit category are prune juice (4.5 mg for a 2 oz. glass), figs (five medium-sized fruit pieces provide 3 mg), watermelon (3 mg), 1/2 cup of raisins (2.5 mg), and five medium prunes (2 mg for this prune serving amount). The next grouping of fruit with iron, including 1/2 cup of apple juice and a medium banana, both have 1 mg of iron. A 1/4 cup of strawberries and a medium tomato also have 1 mg. The last fruit category includes a medium apple, pear, orange, apricot or large slice of honeydew or cantaloupe melon, all with 0.5 mg of iron.
Vegetables
Vegetables do not contribute large amounts of iron to the daily diet. Asparagus has the highest iron content, with 2 mg of iron for four to five spears, according to Health Office at Rutgers University. Broccoli and green beans include one mg of iron for each 1/2 cup of cooked vegetable.
Dairy Products
Dairy products are not significant in supplying iron to the daily diet. Milk, cheese, yogurt, cottage cheese and ice cream provide only trace amounts of iron. Two medium-size eggs supply 2 mg of iron. The National Institutes of Health note that the egg yolks contain the most iron.
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