Iron is required in your diet to help form red blood cells. A low intake of iron can lead to iron deficiency anemia. This condition causes fatigue, decreased immunity and loss of appetite. According to the Centers for Disease Control and Prevention, iron deficiency is the most common nutritional deficiency in the U.S. A diet rich in iron is important, especially for women of childbearing age and those who are pregnant.
Animal Sources
There are two forms of iron: heme and non-heme. Heme iron is found in animal sources and is more easily absorbed by the body than the non-heme form found in plant sources. According to the USDA, liver provides the richest source of iron. For example, 3½ oz. of chicken liver contains 12.8 mg of iron. Beef, turkey, chicken and red meat are also good sources of iron. Oysters and clams are examples of seafood that are rich sources of this nutrient. The Office of Dietary Supplements notes that 6 pieces of oysters contains 4.5 mg of iron and ¾ cup of clams contains 3 mg.
Plant Sources
Nuts and dried fruit are good sources of non-heme iron. Eat raisins, dried prunes, figs, almonds, pistachios and cashews to boost your daily iron intake. Spinich, broccoli, kale, collards and asparagus are examples of vegetables that provide many important minerals, including iron. The USDA states that ½ cup cooked spinich contains 3.2 mg of iron. The USDA National Nutrient Database adds soybeans, white beans, lentils and chickpeas to the list of non-heme iron-rich foods. For example, soybeans provide 8.8 mg, white beans provide 7.8 mg and lentils provide 6.6 mg of iron per cup.
Other Foods
Many foods are enriched with iron to help boost your intake of this nutrient. Some ready-to-eat breakfast cereals provide enough iron to fulfill your daily allowance in one serving. 1 cup of General Mills Total Raisin Bran and ¾ cup of General Mills Whole Grain Total provides 18 mg of iron per serving. Rice, pasta and bread are also examples of foods containing added iron. Tofu, canned tomato products and blackstrap molasses are listed in the USDA National Nutrient Database as iron-rich foods.
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