You can increase your intake through the foods that you eat, without taking a nutritional supplement. Track your current level of iron by reading nutrition facts on food labels and the information below. Then increase iron, if necessary, by eating more of the suggested iron-rich foods.
The U.S. Department of Agriculture (USDA) recommended daily allowances (RDAs) of iron are: boys and girls, 7 to 12 months, 11 mg; 1 to 3 years, 7 mg; 4 to 8 years, 10 mg; 9 to 13 years, 8 mg. Dietary iron needs diverge at age 14 and up: 14 to 18 years, boys (11 mg), girls (15 mg); 19 to 50 years, men (8 mg), women (18 mg); men and women over 50 (8 mg); pregnant women (27 mg).
Meat and Fish
The quickest way to increase iron is to eat more meat and fish, which are the most iron-rich foods. Because iron is concentrated in animal livers, about 3 oz of chicken liver (12.8 mg) and beef liver (5.24 mg) carry the greatest iron boosts among meats. Oysters have the highest iron content (4.5 mg) among shellfish. Soybeans are good sources of iron for people who don’t eat meat (see below). All meats and fish—including chicken, beef steaks, ground beef, pork sausage, clams, tuna and halibut—have some iron content.
Grains
Natural grains and fortified cereals are another great source of dietary iron. Increase iron daily by eating 3/4 cup of enriched cereal. Cereal iron content varies, from less than 1 mg to 18 mg. Look for those that provide 100% of the daily value (DV), which will exceed the RDA. Rice, barley and corn also provide iron.
Vegetables
Spinach is among the highly iron-rich foods, but how spinach is prepared alters its iron content. Cooked spinach contains more iron than raw for the same volume. Augment your dietary iron as needed by eating 1 cup of fresh, cooked spinach (6.43 mg); frozen, cooked spinach (3.72 mg); canned, drained spinach (4.92 mg); or raw spinach (0.81 mg).
Similar diligence is necessary if you want to increase iron by eating more soybeans. One cup of green cooked soybeans has 4.5 mg, while an equal amount of mature cooked soybeans delivers nearly twice as much (8.84 mg). Soymilk (1.57 mg) and tofu (1.3 mg) are additional sources. Among iron-rich foods, legumes, including other dried, cooked beans and lentils, can substitute for meat and fish in supplying daily iron.
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