Iron is needed for cell building and growth, hormonal activity, the nervous system and processing the amino acids. Hemoglobin found in red blood cells transports the oxygen from the lungs to the cells throughout the body; myoglobin transports the oxygen to the muscles. Bleeding is one of the main causes of iron loss, which can create lethargy and the feeling of being cold. According to the University Health Center at the University of Georgia, most women need approximately 18 milligrams of iron per day, pregnant women need 27mg per day and men need about 8mg each day.
Meats, Poultry and Eggs High in Iron
All red meat is high in iron. Other excellent meat sources of iron include beef, chicken, lamb, turkey white meat, chicken liver, beef liver, salmon, shrimp, tuna, clams and oysters. Egg yolks are also high in iron. Meat contains heme iron, which is more easily absorbed than non-heme iron.
Vegetables and Fruits High in Iron
Many vegetarians don't get enough iron because plant sources typically don't have as much of the mineral as meat sources. However, consuming any food with iron with vitamin C boosts the body's absorption of iron. Some of the best vegetable sources of iron are turnip greens, spinach, Swish chard, broccoli, watermelon, sweet potatoes, pumpkin, beet greens, potatoes, bok choy, peas, green beans, figs, dried apricot, prune juice and vegetable juice. Vegetables and fruits contain non-heme iron, which is not as easily absorbed as heme-iron from meat sources.
Cereals and Grains High in Iron
Some grains have iron, and others are enriched with iron. You'll find iron in oatmeal, enriched pasta, semolina, cream of wheat, whole wheat bread, bran flakes and wheat germ. Cereals and grain sources of iron are non-heme.
Legumes and Soy High in Iron
Legumes that are high in iron include lentils, navy beans, lima beans, kidney beans, chick peas, pinto beans and black-eyed peas. Some soy-based foods also have iron. These include soybeans, tempeh, tofu and soy milk. Legumes and soy products have non-heme iron, which isn't as easily absorbed as the heme iron found in meat.
Nuts and Seeds High in Iron
Nuts and seeds that are high in iron include almonds, cashews, almonds, sunflower seeds, pumpkin seeds and sesame seeds. Iron-rich nuts and seeds contain non-heme iron.
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