Iron-deficient anemia is a medical condition that can be caused by pregnancy, blood loss or a diet that does not contain enough iron. Iron is necessary to create hemoglobin, which transports oxygen to the blood, so an individual who is not getting enough iron may feel dizzy, tired or weak. Whether you are diagnosed with anemia or simply would like to add more iron-rich foods to your diet, there are several iron-rich foods from which to choose.
Fruits and Vegetables
Many fruits and vegetables have a negligible amount of iron, like apples, pears, oranges, apricots and cantaloupes. These fruits and vegetables are nutritious but not a large source of iron. The best source of iron is prune juice, containing 4.5 milligrams of iron per serving. Other good sources of iron include watermelon, with 3 milligrams of iron per slice; green beans, with 1 milligram of iron per 1/2 cup cooked; spinach, with 2 milligrams per 1/2 cup cooked; and raisins, with 2.5 milligrams of iron per 1/2 cup.
Grains
Grains contain some of the highest iron counts and can be easily incorporated into a daily diet. Changing your cereal to an iron-rich cereal like Total or Product 19 will add 18 milligrams of iron to your diet per serving. Kix comes second, with 8 milligrams of iron per serving. Other foods besides cereal that contain iron include flour tortillas, which contain 1 milligram of iron per tortilla; enriched or whole-wheat bread, which contains .5 milligrams of iron per slice; and enriched rice, which contains .5 milligrams of iron per serving.
Protein
Protein-rich foods are crucial to the human body, because they contain essential vitamins and nutrients, including iron. Liver contains the most iron, with 5 milligrams per serving. Red beans, pinto beans and kidney beans contain as much iron as liver, with 5 milligrams of iron per 1-cup serving. Two ounces of pork contains 2.5 milligrams of iron, but vegetarians can also eat foods high in iron like tofu, which contains 2.5 milligrams of iron per 8-ounce serving. Two tablespoons of peanut butter contain 2 grams of iron per serving, and 1/4-cup serving of tuna contains 1 milligram of iron.
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