Diets & Foods For Iron Deficiency

Iron deficiency is the most common nutrient deficiency in the world, affecting more than 1 billion people, according to the book "Nutrition and Diagnosis-Related Care" by Sylvia Escott-Stump. Iron deficiency results from inadequate intake of iron, impaired absorption of iron in the body or from loss of blood. Iron assists in carrying oxygen in the blood throughout the body. A diet for iron deficiency involves the addition of iron, protein and vitamin C food sources.

Meat, Poultry, Fish and Shellfish

"Nutrition and Diagnosis-Related Care" explains a primary objective of treatment for iron deficiency is to provide adequate oral iron to replace deficits, especially from heme sources of protein. Heme sources of protein contain the iron that is best absorbed by the body. Heme sources include liver, chicken, beef, oysters, pork, lamb, tuna, shrimp and other fish. Vitamin C increases absorption of iron and is recommended to consume with heme sources for absorption enhancement. Vitamin C sources include oranges, grapefruit, tomatoes, broccoli, strawberries and green peppers.

Beans, Legumes and Tofu

Non-heme sources of iron come from plant-based food sources. These are ideal choices for vegetarians, though absorption is affected by foods such as oxalates in spinach and tannic acid in coffee and tea, which prevent absorption of iron. Consuming vitamin C sources assists with absorption of iron from non-heme sources, explains RD411.com. Nonheme sources of iron include lentils, kidney beans, navy beans, black beans, soy beans, garbanzo beans, veggie burgers, tempeh and tofu.

Fruits, Vegetables, Whole Grains

Fruits, vegetables and whole grains do provide iron, despite being non-heme sources. Foods to include for improvement in iron levels include turnip greens, peas, parsley, collard greens, kale, broccoli, asparagus, dates, raisins, prunes, apricots and iron-fortified whole grains such as cereals, breads, tortillas, rice and pasta. Vitamin C sources are good to consume with these foods to improve absorption. Eating a variety of iron-rich food sources will help improve absorption rather than eating one particular iron source since this may end up inhibiting absorption, according to RD411.com.