Iron is an essential nutrient that the body cannot produce on its own. It is therefore vital to obtain it from your diet. The Office of Dietary Supplements recommends a daily iron allowance of 18 mg for adult females and 8 mg for adult males. A low dietary intake can increase the risk of developing iron deficiency anemia. The symptoms of this condition include fatigue, pale skin, shortness of breath, loss of appetite and a weak immune system.
Animal Sources
Chicken, lamb, beef, liver and eggs provide the richest source of heme iron, which is more easily absorbed by the body than non-heme iron found in plant sources. According to the National Nutrient Database, developed by the U.S. Department of Agriculture, chicken contains 10 mg and turkey contains 11 mg of iron per cup.
Vegetables and Legumes
The USDA says that if you are vegetarian, it is important to eat foods rich in non-heme iron. Green leafy vegetables -- such as spinach, kale, watercress and broccoli -- provide a good source of non-heme iron. Lentils, peas, soybeans, and lima and kidney beans also contain a high source of iron. For example, soybeans contain 9 mg and kidney beans contain 5 mg of iron per cup.
Nuts and Dried Fruit
Snack on dried fruits and nuts to increase your iron intake. Prunes, raisins and apricots are examples of dried fruits containing non-heme iron. Cashews, walnuts, pistachios and almonds also provide iron. To help aid iron absorption, eat iron-rich foods with foods containing vitamin C, such as orange juice, peppers, potatoes and citrus fruits.
Other Foods
You can increase your iron intake by eating iron-fortified foods. Many breakfast cereals provide 10 to 18 mg of iron per serving, notes the Food and Drug Administration. For example, General Mills Total Raisin Bran provides 18 mg of iron, and Kellogg's Frosted Mini-Wheats provides 16 mg per cup. White bread, pasta and rice are also examples of foods enriched with iron.
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