Foods That Contribute Iron

Iron is a mineral that helps the body transport oxygen throughout its cells. It is important to eat enough iron in foods each day so that enough oxygen can be transported to all of the cells. This prevents fatigue and promotes good energy levels as well as strong immune system function. There are two types of iron in foods: heme and non-heme. While both types are good for you, heme iron, which is found in meats, is absorbed better in the body.

Oysters

Oysters are an excellent source of heme iron. Eating six oysters provides 4.5 mg of iron, which is 25 percent of most adult's daily recommended intake, according to the Office of Dietary Supplements. Make an iron-rich meal by adding oysters to things such as linguine or paella.

Beef

Beef also contains heme iron. Different cuts of beef have slightly different levels of iron. For example, 3 oz. of lean chuck beef has 3.2 mg of iron, which is 20 percent of most adult's daily recommended values, according to the Office of Dietary Supplements; 3 oz. of beef tenderloin has 3 mg of iron.

Fortified Cereals

Many brand-name cereals are fortified with vitamins and minerals, including iron. Even store-brand cereals are often fortified with iron. Although cereals do not provide a heme source of iron, they can provide an excellent amount of iron. Some brands of cereal have as much as 100 percent of an adult's daily recommended value of iron in just 1 cup.

Soybeans

Soybeans, also called edamame, make a healthy snack when boiled and salted. One cup of soybeans has 8.8 mg of iron. Soybeans are a good way for vegetarians and vegans to get iron in their diets, but these can be enjoyed by meat-eaters as well. Top a salad with them, replace lima beans with soybeans in succotash or just eat them plain.

Kidney Beans

One cup of boiled kidney beans has 5.2 mg of iron, which is 25 percent of an adult's daily recommended intake, according to the Office of Dietary Supplements. Kidney beans are a non-heme source of iron. To increase your body's ability to absorb iron, consume iron at the same time as a food that contains vitamin C, such as bell peppers or an orange.