Iron is a vital mineral for proper function of red blood cells. While your body naturally produces iron, it is sometimes necessary to find additional iron sources due to various health problems like intestinal diseases and stomach problems. Having a diet that is rich in iron can help you to avoid side effects from iron deficiency, such as tiredness, shortness of breath and anemia.
Protein
Adolescent and adult women should get between 10 and 15 milligrams of iron per day and men of the same age group need around 10 milligrams. One place to get iron is in proteins. You can find high protein levels in such foods as skinless chicken, lean sirloin, dried beans and eggs. The body needs the iron in these foods to help the body produce oxygenated proteins called hemoglobin and myoglobin. These proteins are found in the blood and muscles.
Fruits
Although fruit has lower levels of iron than lean meats, it too is essential for a healthy body function. Choose fruits like dried prunes, dried apricots and raisins. These fruits should be incorporated into your diet along with the lean protein to assist with red blood cell production. the type of iron found in fruit will be better absorbed when eaten with the type found in protein, according to "MedLine Plus."
Vegetables
Dark leafy vegetables like broccoli, kale and dandelion greens can also increase your level of iron. It is essential to eat proteins with these vegetables because they contain low levels of iron and it is not as well-absorbed as that in protein. Eating them with high levels of iron-rich proteins can increase the absorption of the iron in the vegetables by a factor of three.
Ascorbic Acid
Eating foods rich in ascorbic acid and vitamin C helps the body to absorb iron better. Oranges, green peppers, strawberries, tomatoes, winter squash and blueberries all contain a high level of vitamin C. Recommended daily dosage for women over 18 is 75 milligrams of vitamin C per day, and for men over 18, 90 milligrams per day. Daily consumption should not exceed 1,000 mg, sans advice from a doctor.
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