When the body lacks sufficient iron, anemia that affects the red blood cells can occur, report doctors at the Mayo Clinic. When the body does not have enough iron, it cannot make enough hemoglobin, which is needed to carry oxygen by red blood cells. While low iron anemia can be treated with medication, a diet balanced with iron-rich foods can prevent the condition.
Meat
Mayo Clinic doctors report that meat sources of iron are more easily absorbed in the body than other sources. Iron-rich meats include beef, poultry, pork and seafood. Beef and chicken livers are the highest source of iron in meat products. Lean beef that comes from round, flank or chuck steaks are the best sources of iron after liver. The dark red meat of chicken and turkey contains higher levels of iron than white meat. Pork loin chops are a better source of iron that lean ham, which does contain small amounts of iron. Oysters, salmon and tuna are the best seafood sources of iron-rich nutrients. Egg yolks also are high in iron.
Fruits and Vegetables
The National Institutes of Health reports that some fruits and vegetables contain higher amounts of iron than others. Those rich in iron include dried fruits like prunes, raisins and apricots. Dark green vegetables such as broccoli, kale, spinach and asparagus are the best sources of iron in vegetables.
Fiber
Fibrous food grains such as wheat, oats, millet and brown rice are iron-rich food sources. Some seeds and nuts are particularly high in iron as well and include Brazil nuts and almonds. Various legumes also can be a good source of iron. Kidney beans, dried peas, soybeans and lima beans all are iron-rich sources of food.
Fortified Foods
Many foods are fortified with iron. Nutrition labels on the sides of processed packaged food indicate the amount of iron included in a product. Common fortified sources of iron include cereal, orange juice and bread. Enriched spaghetti, macaroni and white rice provide small amounts of iron as well.
Vitamin C
When iron-rich foods are combined with foods high in vitamin C, the iron can be absorbed more efficiently. Drinking a glass of orange juice when eating meat, legumes or eggs helps to increase the dietary iron's efficiency. Other good sources of vitamin C that can be combined with iron-rich foods include strawberries, mangoes, tomatoes, broccoli and cabbage.
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