Iron is an essential nutrient for transporting oxygen in the red blood cells to the muscles, tissues and organs in the body. Appropriate levels of iron are necessary for energy and oxygenation of body tissues. The Centers for Disease Control and Prevention recommends eating a variety of food sources containing iron to help maintain healthful iron levels. Vegetarians and diets low in meat should take special care to ensure other high iron foods are supplemented.
Vegetables
Dark leafy vegetables and those green in color are generally rich in iron, such as spinach, cabbage, collard greens, broccoli, asparagus, beet greens and peas. The iron found in vegetables is not as readily absorbed as the iron found in meat. However, Rutgers University recommends adding foods containing vitamin C, such as oranges, to a meal containing iron-rich vegetables. This helps the body better absorb iron. Combining vitamin C with other foods containing less digestible iron, such as fortified foods, fruits and nuts can also be beneficial.
Meat
The iron found in meat is absorbed and used much more readily in the body than iron found in other foods. Red meat and fish with pink skin contain the highest levels of iron. Fish such as salmon, cod, tuna and flounder are rich in easily digestible iron, as well as liver meats such as beef and chicken liver. One 3-oz. serving of beef liver provides 7.5mg of iron, or almost a full day's recommended daily allowance. Beef, pork, lamb and white meats such as chicken and turkey also provide good sources of iron.
Fruits and Nuts
Iron-rich fruits are commonly dried to retain the highest levels of iron. Apricots, dates, raisins and prunes are healthy additions to an iron-fortified diet--as well as almonds, pumpkin and sunflower seeds, kidney beans, lima beans, chick peas and tofu. These can be mixed with other foods to increase iron content.
Fortified Foods
Foods are readily available that have been enriched with iron and other vitamins and minerals. Reading labels is the best way to discover how much iron a fortified food contains. Cereals, white and whole wheat bread, snack foods such as granola and yogurt bars, pasta products, rice, oatmeal and grits are commonly enriched with iron. So are milk, cheese, yogurt and other dairy products.
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