Iron is needed for the body to function normally. It is responsible for transporting oxygen within the body and for proper growth of cells. When the body does not have enough iron and oxygen supply is low, one may feel tired and the immune system may become depressed. Many foods are filled with iron. To avoid an iron deficiency, it may be a good idea to consume some of the iron containing foods listed below.
Meats
Meats that contain iron include lean beef chuck, which supplies you with almost 18 percent of your daily value of iron per 3 ounce portion; beef tenderloin, which has a daily value iron content of about 15 percent per 3 ounce serving; beef eye round, which supplies about 10 percent of your daily value of iron per 3 ounce serving; chicken legs (3 ½ ounce serving) and chicken breasts (3 ounce serving), which supply you with 6 percent of your daily value of iron; chicken livers, which supply you with about 70 percent of your daily value of iron per a 3 ½ ounce portion; lamb (shoulder), which supplies about 8 percent of your daily value of iron per 4 ounce portion; pork, which has a 4 percent daily value of iron per 3 ounce serving and white meat turkey, which supplies you with less iron than the red meats mentioned (8 percent daily value per 3 ½ portion).
Fish
Fish with the highest amount of iron in it include breadcrumb coated, fried oysters. Six fried oysters supply about 25 percent of your daily value of iron. Clams prepared in the same manner supply 15 percent of your daily value of iron per ¾ cup. Three ounces of blue fin tuna supplies about 6 percent of your daily value of iron, and white tuna in a can supplies 4 percent of your daily value of iron per 3 ounce serving. Halibut supplies you with 8 percent of your daily value of iron per 4-ounce portion. One duck leg without the skin supplies you with 11 percent of your daily value of iron. Two ounces of canned sardines in oil supply about 8 percent of your daily value of iron. Shrimp supply you with 6 percent of your daily value of iron per 6 large shrimp.
Beans
Beans rich in iron include soybeans, which supply you with 25 percent of your daily value of iron per ½ cup; lentils, which supply about 18 percent of your daily value of iron per ½ cup; kidney, lima and navy beans, which supply about 13 percent of your daily value of iron per ½ cup; black and pinto beans, which supply about 10 percent of your daily value of iron per ½ cup; black-eyed peas, which supply you with about 5 percent of your daily value of iron per ½ cup and tofu, which supplies about 40 percent of your daily value of iron per cup.
Other Iron Filled Foods
Additional foods that contain iron include fortified cereal (ready-to-eat), which supplies you with 100 percent of your daily value of iron per ¾ of a cup; instant oats (fortified), which supply about 45 percent of your daily value of iron per serving; blackstrap molasses, which supplies about 40 percent of your daily value of iron per 2 tablespoons; 1 cup of raisins, which contain 16 percent of your daily value of iron per cup and white and whole wheat bread, which contains about 12 percent of your daily value of iron per 2 slice serving.
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