Iron is an essential mineral necessary for the production of proteins such as hemoglobin -- a protein on red blood cells that functions to transport oxygen. Many foods, such as breakfast cereals, are fortified with iron. Other foods naturally contain iron. Two forms of natural iron exist: heme iron derived from hemoglobin and non-heme iron found in plant sources.
Red Meat
The human body cannot absorb all the iron available in food sources. In fact, healthy adults only absorb an average of 10 to 15 percent of available iron. Because heme iron originates from hemoglobin, the body absorbs it more efficiently, taking in between 15 and 25 percent. Your body only absorbs 2 to 20 percent of the non-heme iron. Red meat food sources, such as beef chuck, serve as good sources of heme iron.
Fish
Fish and other seafood also contain heme iron. Six oysters provide 4.5 mg of iron. Other seafood sources include clams, crab and shrimp. Various types of fish, such as bluefin tuna, white tuna and halibut all contain significant amounts of iron.
Poultry
Meats classified as poultry include chicken and turkey. Chicken liver provides a high amount of iron. The National Institutes of Health Office of Dietary Supplements says chicken liver provides 12.8 mg of iron per 3.5-oz. serving. Dark-meat chicken and turkey, found on the legs and thighs, provide more iron than the white meat.
Legumes
Legumes are a class of vegetables that include beans, peas, lentils and soybeans. In addition to serving as good sources of protein, legumes also contain non-heme iron. One cup of lentils contains 6.6 mg of iron, while 1 cup of soybeans contains 8.8 mg. Beans such as kidney, navy, lima, pinto and black beans contain between 5.2 and 3.6 mg of iron.
Dried Fruits
Dried fruits provide a natural and nutritious snack. In addition to providing vitamins A and C, many types of dried fruits contain iron. Prunes, raisins and apricots all contain natural non-heme iron. One-half cup of raisins, for example, provides 1.5 mg of iron.
Vegetables
Many vegetables contain non-heme iron. Green leafy vegetables -- such as spinach, collard greens and kale -- all serve as good sources of iron. In addition, broccoli and asparagus also contain iron. One-half cup of spinach provides 3.2 mg of iron toward the recommended daily intake of 11 to 18 mg, according to the Office of Dietary Supplements.
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