Nutritionists suggest increasing heme iron in the diet when a person is, or is at risk for being, iron deficient. You need adequate iron for a healthy blood supply and for energy. Of the two types of iron, heme and nonheme, heme iron is most easily absorbed by the human body.
The daily value (% DV) of iron in foods is based on the 18 mg requirement for adult men and women. Pregnant women need 27 mg daily and can benefit highly from these heme iron food sources:
Meat
To increase your dietary iron, choose organ meats that hold a high concentration of the mineral. About 3 oz of chicken liver provides 70% DV of iron, while the same portion of beef liver offers about 30% DV. The same serving sizes of roasted turkey thighs and legs (10% DV), roasted beef tenderloin (15% DV) and braised lean beef chuck (20% DV) represent other iron-rich foods in the heme category. Light turkey meat, chicken and pork contain less than 10% DV of iron.
Shellfish
Not all shellfish are equally high in iron, but many also contain other important nutrients, such as calcium, potassium and vitamin E. Eat oysters (25% DV per 3 oz) and clams (15% DV) to increase your dietary iron. Crab and shrimp (both 4% DV) make good heme additions to other iron-rich foods in your diet. Lobster and scallops contribute approximately 2% DV of iron.
Fish
Ocean and freshwater fish can supplement your daily dietary iron total. Most fish (3 oz servings) have less than 10% DV of iron, but they are a heme source. The most mineral-rich fish are canned sardines (with bones, about 10% DV). Cooked catfish, haddock, herring, perch, orangeroughy, halibut, salmon and canned tuna contain about 6% DV of iron. Lower mineral concentrations are found in cooked pollock (fish sticks), rainbow trout, and flounder or sole.
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