What Foods Bring Up The Iron Levels In Your Body?

There are two forms of iron in foods: heme and non-heme. Heme iron is more easily absorbed by the body and is found in animal sources. Non-heme iron is found in plant sources. A low intake of iron can lead to iron deficiency anemia. This condition causes fatigue, a weak immune system, loss of appetite and dizziness. Vegetarians, pregnant women and adolescent girls are especially recommended to eat iron-rich foods as they have a higher risk of having low iron levels.

Animal Sources

Beef, chicken, lamb, and turkey provide a rich source of heme iron. One cup of turkey contains 11.2 mg and one cup of chicken provides 10.2 mg of iron. The USDA National Nutrient Database lists liver as a rich source of iron. For example, 3 oz. of beef liver provides 5.2 mg and 3½ oz. of chicken liver provides 12.8 mg of iron. Pregnant women should avoid eating liver as it contains a high source of vitamin A, which can harm the fetus.

Seafoods

Eat seafoods to boost your daily intake of heme iron. The USDA states that oysters and clams have a high iron content. Six pieces of oysters contains 4.5 mg and ¾ cup of clams contains 3 mg of iron. You can also obtain iron from shrimp, salmon, sardines, tuna and catfish. If you are pregnant, limit the amount of fish to 12 oz. per week.

Plant Sources

You can increase your iron intake by consuming plant-based foods, especially if you are a strict vegetarian. Lentils, chickpeas, soybeans, white beans, peas and baked beans are good sources of non-heme iron. Snack on raisins, figs, dried prunes, almonds, cashews and pistachios to raise our levels of iron in your body. Green leafy vegetables -- including spinach, broccoli, kale, asparagus and collards -- provide rich sources of non-heme iron.

Other Foods

Blackstrap molasses, tofu and canned tomatoes provide good sources of iron. One tablespoon of blackstrap molasses provides 3.5 mg and ½ cup tofu provides 3.4 mg of iron. Some foods are enriched with iron and other minerals, to replace the nutrients lost during the manufacturing process. Rice, pasta and bread are examples of these enriched foods. Some iron-fortified breakfast cereals supply enough iron to fulfill the daily recommended allowance in one serving.