Food High in Iron Content

The human body requires iron to make hemoglobin, which is a protein found in red blood cells that transports oxygen throughout the body. When iron levels fall too low, the body cannot manufacture adequate amounts of hemoglobin and symptoms of anemia develop. Iron supplements are available when dietary sources of iron are inadequate, but iron is best absorbed and utilized when obtained through food sources.

Meat And Seafood

Most meats and seafood supply some amount of iron. According to the Food Standards Agency, lean red meat is the richest food source of iron, but all animal sources are readily absorbed by the body. Other meats with high iron content include dark roast turkey, pork, lamb and beef or chicken liver. The Office of Dietary Supplements also recommends clams, oysters, tuna, salmon and shrimp to meet daily iron needs.

Beans And Nuts

Beans and nuts are excellent sources of iron in the diet. According to the ODS, just 1 cup of boiled soybeans can provide 50 percent of the Daily Value (DV) of iron. Lentils, kidney beans, lima beans, navy beans, black, pinto, and black-eyed peas make good additions to a high-iron diet. Additionally, cashews and almonds are excellent iron-rich snacks, according to the Vegetarian Resource Group.

Fruits And Vegetables

Dried fruits, such as apricots, prunes, raisins and figs, and green leafy vegetables are all foods high in iron content. 1/2 cup of spinach provides about 20 percent of the DV of iron, and 1/2 cup of seedless raisins provides about 8 percent. Taking vitamin C or drinking citrus juices along with iron-rich foods can increase iron absorption, according to the American Academy of Family Physicians.

Breads And Grains

Breads and grains make up a large portion of the diet for many Americans. These foods are good sources of iron, with a single slice of whole wheat or enriched white bread offering 6 percent of the DV for iron. Many breads and cereals are now 100 percent fortified with iron, and a 3/4 cup serving of a ready-to-eat cereal provides 100 percent of the DV.