Blood is the liquid which gives life to the body. Red blood cells need iron to be able to make hemoglobin. Hemoglobin is what binds oxygen to the red blood cells and carries it to the tissues in the rest of the body. Without enough iron in the body, the blood cells cannot properly transport oxygen. While the body can recycle iron in the body, it still needs to obtain iron through food sources.
Types of Iron
There are two types of iron: heme and non-heme. The body can incorporate both for the body but has a much harder time incorporating the non heme iron. So when eating sources which contain non-heme iron, more has to be consumed to obtain the recommended daily allowance, RDA for iron. Vegetarians and vegans particularly need to be aware of it as the easier form of iron is often found in animal proteins and products, according to Ohio State University.
Proteins
All forms of animal protein contain iron. The highest amount of iron is found in red meat, but the RDA can be obtained with eating any form of animal protein. This type of iron is the easiest for the body to absorb. Liver contains the highest amount of iron per serving but is also high in cholesterol. When picking proteins, individual needs will need to be considered. Those looking to lose weight as well as obtain more iron need to go for leaner cuts of meat or choose white meat, oysters or chicken eggs as a protein option. Additionally nuts such as sunflower seeds, sesame seeds, black walnuts and peanuts contain just as much iron as meat (ref 3). Caution has to be taken when eating nuts as too many can lead to extra calories and weight gain.
Fruits and Vegetables
Iron plays a role in photosynthesis, or energy production for plants. The darker the green, the more iron it contains. Spinach has high amounts of iron in it being a dark green food, but this type of iron is the non-heme form so it will take a larger serving size to obtain the necessary iron. Collard greens, artichoke, broccoli, Lima beans, potato skin, peas and swiss chard are all good sources of iron. Dried fruits contain the highest amounts of iron in the fruit category but prune juice, berries, cherries, figs, grapes and pomegranates also contain decent amounts of iron.
Grains and Beans
Beans and legumes contain high amounts of iron in them. Dried beans have some of the highest iron content per serving even compared to animal products. Whole wheat breads have small amounts of iron along with oatmeal. Soybeans, lentils and white beans are several specific sources of beans with iron levels comparable to that of a serving of meat.
Fortified
Many foods are enriched or fortified with iron. Products made with refined flours particularly have iron added since the production process for flour causes nutrients to be lost, according to Ohio State University. Foods which are fortified include many cereals, pastas, cookies, bread and other baked goods. Other foods enriched with iron include infant formulas and foods.
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