Iron is a trace mineral found in every cell of your body. It helps to transport oxygen to your brain, assists with energy production and cell respiration, and produces cells that fight bacteria. Having too little iron in your system can cause fatigue, anemia, poor work performance and a compromised immune system. The best way to ensure you get enough iron is to eat a well-balanced diet --- one that includes breads, cereals, fruits, vegetables and meats. There are two forms of iron that come from food: heme iron from animal sources and non-heme iron from plant sources. You need iron most during peak periods of growth and when you lose blood. So, children, teens, menstruating and pregnant women should be sure to eat enough iron-rich foods. Take caution, however: Too much iron can cause serious health problems. It is imperative, therefore, that you discuss your specific iron intake needs with your health care provider.
Step 1
Visit the produce section of your supermarket. Look for a wide variety of fruit, vegetables and legumes to boost your high-iron food sources. Stock up on prunes, watermelons, dried apricots and peaches, strawberries, raisins, dates and figs for sweet, tasty fruits with high iron content. Buy lots of leafy green vegetables, such as kale, spinach, watercress, greens and chard. Other colorful vegetables high in iron include sweet potatoes, artichokes, cauliflower and beets. Try legumes, as they are among the highest iron-containing foods. Soybeans, black-eyed peas, beans and peas are good choices.
Step 2
Make selections from your bread and cereal aisles. Check out iron-fortified whole grain products. Cereals, pastas and rice are probably some of the easiest ways to get extra iron in your diet using foods to which you are already accustomed. Check the nutrition facts listed on the products to see how much iron each serving contains, as some products may not be iron-fortified.
Step 3
Browse your meat and seafood departments. Liver is arguably one of the best food sources of iron possible. After that, sample red meats like beef and lamb. Think about getting more seafood and shellfish in your diet too, as these are healthy and low in calories and fat. Try clams, oysters, shrimp, mussels, salmon and tuna. One serving of clams can provide all the iron you need in a day.
Tips and Warnings
- The University of Georgia University Health Center says that if you cook foods in an iron pot, you can increase the foods' iron content. The center also advises you to avoid drinking coffee or tea with your meals because doing so could block up to three-quarters of the iron you could have obtained. Also, if you must supplement, talk with your doctor first. The kind of iron you take matters. Always take your iron pills with food and follow your physician's guidance carefully. Teenage girls and women in their childbearing years need 15 to 18 mg daily. Teenage boys, men and postmenopausal women need about 8 mg.
- Iron can cause constipation. Drink plenty of fluids and get adequate fiber in your diet to keep you regular. Iron can also upset your stomach and darken your stools. If you have severe side effects from increasing your iron intake, see your doctor as soon as possible. Also know that foods high in calcium can interfere with how well you absorb iron. So don't eat them together. Foods with vitamin C help you absorb more iron.
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