Iron is an essential nutritional component and helps transport oxygen in the body. It also plays a major part in cellular growth and function. If you are deficient in iron, you will be diagnosed with anemia. Symptoms of anemia include fatigue and decreased immunity. Adult males should get about 8 mg of iron, while adult women should aim for 18 mg. It is important to consume foods rich in iron as a way to prevent anemia.
Beef
Different types of beef are high in iron, particularly heme iron, which is found only in animal foods. Three oz. of beef chuck has 3.2 mg of iron, while a 3-oz. beef tenderloin has 3.0 mg. Round eye beef has a little less; a 3-oz. serving contains 2.2 mg.
Shellfish
Various shellfish contain high amounts of heme iron. Six breaded oysters will have 4.5 mg, while ¾ cup of fried oysters contains 3.0 mg. A serving of shrimp, four large of mixed variety, will have 0.7 mg of iron.
Poultry
Poultry can also be a good source of animal-based iron. Turkey has a slightly higher amount of iron than chicken: 3 1/2 oz. of dark meat contain 2.3 mg, while 3 1/2 oz. of white meat contain 1.6 mg. The dark meat of chicken, particularly the legs, has a higher amount of iron than the breasts. A 3 1/2-oz. serving of the legs has 1.3 mg, while a matching serving of the breast meat contains 1.1 mg.
Fortified Cereals
Iron-fortified cereals have a large amount of nonheme iron. Nonheme is the type of iron found in plant foods and not animal sources. A ¾ cup of iron-fortified cereal can contain as much as 18 mg of iron.
Beans
Varieties of beans are a good source of nonheme iron. Soybeans are the highest in iron with 1 cup containing 8.8 mg. A 1-cup serving of kidney beans has 5.2 mg, while a 1-cup serving of lima beans contains 4.5.
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