Iron is a mineral essential for health. Red blood cells need iron to produce hemoglobin, the compound that carries oxygen. Iron is also part of a protein called myoglobin, which is found in muscles and helps them function. According to the Centers for Disease Control and Prevention, adult men need about 8 mg of iron daily and women need even more -- about 18 mg each day -- because they lose iron monthly during menstruation. Insufficient iron consumption results in iron deficiency anemia, a condition that causes fatigue and weakness and may jeopardize the immune system. Eating a healthy diet is the best strategy to obtain sufficient dietary iron. Consult your doctor or a dietitian to develop a diet that is appropriate for you.
Fish and Poultry
Animal foods contain iron that is called "heme iron" because it is found in red blood cells. Skinless poultry and fish are good sources of iron that are low in cholesterol. For example, 3 oz. of turkey and chicken contain about 2 oz. and 1 oz. of iron, respectively. Most fish, such as tuna and halibut, also provide iron, with about 1 mg in a 3-oz. portion of each. Although organ and red meats are also rich in iron, these foods are high in cholesterol and are not the best choices for a healthy diet.
Vegetables
Sea vegetables, such as kelp and kombu, are very rich in iron, with over 20 mg in a 1/2-cup serving. Other vegetables also provide some iron, including legumes, such as lentils and beans, which contain about 3 mg in a 1/2-cup serving. Swiss chard, turnip greens, beet greens and spinach also contain iron, with about 2 mg of iron in a 1/2-cup portion of each. In addition, all vegetables are low cholesterol foods and good choices for a healthy diet.
Nuts and Grains
In addition to being healthy, low cholesterol foods, some grains and whole grain foods also provide iron. For example, 1 cup of bran flakes provides 11 mg of iron, and 2 tbsp. of wheat germ contain over 1 mg of iron. Nuts and seeds are also low cholesterol choices and many provide dietary iron. Pumpkin and sunflower seeds are good choices, with 2.5 and 1.2 mg of iron in 2 tbsp. of each, respectively. Many nuts, such as cashews and almonds, also provide some iron; these foods also contain healthy, polyunsaturated oils.
