Iron is found in many foods in varying amounts. There are two types of iron: heme and non-heme. Heme iron is found in animal sources and is more readily absorbed by the body than the non-heme form in plant sources. The National Institutes of Health recommends a daily iron allowance of 8 mg for adult males and 18 mg for adult females. A low intake of this nutrient can lead to iron-deficiency anemia. This condition is the most common nutritional deficiency in the United States. The symptoms of iron deficiency anemia include weakness, shortness of breath and loss of appetite.
Animal Sources
Red meat, chicken, turkey, lamb and beef are rich sources of heme iron. Liver provides the highest source of heme iron. According to the National Institutes of Health, 3½ oz. cooked chicken liver contains 12.8 mg of iron. However, pregnant women should avoid this as liver contain large amounts of vitamin A, which can be harmful to the fetus. Seafood, including shrimp, oysters, fish, clams and sardines are good sources of iron. For example, 3 oz. clams provides 23.8 mg of iron and 3 oz. wild oysters provides 10.2 mg.
Plant Sources
If you're vegetarian, it's important to eat iron-rich foods found in plant sources. Beans and pulses provide a good source of non-heme iron and are low in calories. The U.S. Department of Agriculture adds soybeans and white beans to the list of rich sources of non-heme iron. Lentils, chickpeas and kidney beans are also good sources of iron. For example, soybeans provide 8.8 mg of iron per cup and lentils provide 6.6 mg per cup. Spinach and watercress are examples of green leafy vegetables that provide iron. Spinach also contains vitamin C, which enhances the absorption of iron in the body. Snack on cashews, almonds, pistachios, dried apricots, prunes and figs to boost your recommended intake of this nutrient.
Other Foods
Many fortified foods are enriched with iron to help you meet your recommended intake. Fortified foods providing non-heme iron includes breakfast cereals, bread, pasta and rice. For example, a 3/4-cup serving of instant oatmeal provides 10 mg of iron. Tofu and blackstrap molasses are also good sources of iron.
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