Iron is an important mineral for bodily function. Rather than taking supplements to keep your body healthy, there are more than a few foods that are naturally packed with this vital mineral. Take control of your iron intake by judiciously integrating it into a healthy diet.
Meats and Seafood
Lean red meats are some of the best sources of iron, followed by organ meats such as liver and gizzards. If the thought of liver and gizzards isn't all that appealing to you, there is also a significant iron content in ground beef, oysters, clams, eggs and poultry. Iron absorption is higher from meats than it is from other foods.
Vegetables
Use color as a guide when choosing iron-rich vegetables. Dark leafy green vegetables are the best sources of iron in the plant world. Spinach, broccoli and collard -- or any type of greens -- can provide ample iron to your diet. Artichokes, cauliflower, beans and sprouts also rank high in the charts for iron levels. Iron from vegetables doesn't tend to get absorbed as well, so pairing it with a lean meat can help to boost absorption.
Cereals and Grains
Look for whole-grain products when selecting breads and cereals. Legumes such as lentils and lima beans are a good iron source, though not as high in iron as meats and vegetables. Pair grains with other iron sources -- for example, whole-grain cereal with strawberries -- or drink a glass of orange juice so that the vitamin C can aid in absorption.
Considerations
While iron is an essential part of any diet, too much iron can be unsafe. Different amounts of iron are required depending on your gender and age, ranging anywhere from 8 mg of iron daily to 27 mg daily during pregnancy. Talk to your doctor before making any drastic dietary changes and increasing iron. Too much iron can result in hemochromatosis, a disease that can cause skin discoloration and even liver damage. Your doctor can help you find a healthy balance between too much iron and not enough.
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