Your body requires iron for the production of red blood cells. This mineral is naturally occurring in many foods and added to others. Iron comes in two forms: heme, which comes from animal sources, and non-heme, which is found in plant sources. Eating these foods can boost the iron levels in your blood.
Meat and Poultry
A high content of heme iron is found in many animal products including lean red meat, chicken, turkey and liver. The heme form is more easily absorbed by the body than the non-heme form. According to the Office of Dietary Supplements, chicken liver provides 70 percent of the daily value in a 3-1/2 oz. serving. MedlinePlus lists eggs as a high iron source, especially the egg yolk.
Seafood
Fish and other seafood provide a good source of heme iron. Oysters, clams, halibut, and Atlantic sardines are suggested as iron-rich foods by the U.S. Department of Agriculture. For example, six oysters provide 4.5 mg of iron and 3/4 cup of clams provides 3 mg.
Fortified Food
Some foods are enriched with iron to help you reach your daily allowance. Many ready-to-eat breakfast cereals contain added iron and other minerals. The USDA National Nutrient Database notes that these foods provide 60 to 100 percent of the daily value. Other fortified foods include white bread, rice and pasta.
Vegetables and Beans
Green leafy vegetables provide a good dietary source of non-heme iron. Eat spinach, kale, broccoli, collards, asparagus and kale to boost your daily intake of iron. Spinach provides a good source of vitamin C, which aids the absorption of iron in the body. Soybeans, kidney and lima beans are some of the best sources of iron.
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