Iron is a major component of hemoglobin, the protein in red blood cells that carries oxygen to the rest of your body. You need dietary iron to prevent iron deficiency anemia from developing. This is the most common nutritional deficiency in the world, including in the U.S. The recommended daily allowance of iron is 8 mg for men and 18 mg for women ages 19 to 50, states the Food and Nutrition Board. Consuming iron-rich foods can help raise your hemoglobin levels.
Meat, Poultry and Seafood
There are two forms of iron: heme and non-heme. Non-heme iron comes from plant sources and is more difficult for the body to absorb than the heme form from animal sources. Beef, lamb, chicken, turkey, liver and eggs are iron-rich foods. Clams, oysters, salmon, sardines and mussels are examples of seafood that contains iron. Canned clams contain 24 mg, and cooked oysters contain 10 mg of iron per 3 oz. serving.
Vegetables, Fruits and Beans
Kale, collard greens, spinach, asparagus and dandelion greens are some of the best vegetable sources of non-heme iron. Snack on dried apricots, raisins, prunes, almonds and Brazil nuts to increase your daily allowance. Chickpeas, lentils, green peas, soybeans, kidney and lima beans are good sources of iron. Soybeans contain 4.4 mg and lentils contain 3.3 mg of iron per half cup.
Other Foods
Whole grains, such as wheat, millet and oats, are good sources of dietary iron. Some foods are fortified with iron and other minerals to increase your dietary intake. According to the USDA, breakfast cereals contain from 2 to 21 mg of iron per serving. To maximize the absorption of iron, eat foods containing vitamin C with your meals. Citrus fruits, asparagus, peppers, broccoli, tomatoes and cabbage are good sources of vitamin C.
Considerations
Women must avoid eating liver and its products during pregnancy, as it contains high amounts of vitamin A. Although pregnant women need some vitamin A, too much can be harmful to the baby. Children, strict vegetarians, pregnant or menstruating women may require iron supplements because they have a higher risk of developing anemia.
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