Foods High In Milligrams Of Iron

You need iron to make red blood cells so your body cells and tissues can be supplied with oxygen. Iron is also involved in many chemical reactions in your body, such as metabolism. The Food and Nutrition Board recommends 18 mg for women and 8 mg for men per day. Not getting enough iron from your diet can lead to iron deficiency anemia, which causes weakness, poor memory and a loss of appetite. Consuming foods high in iron can treat or prevent this condition.

Breakfast Cereals

The U.S. Department of Agriculture lists breakfast cereals as a top source of iron. The amount of iron in cereals varies, but many provide enough to fulfill your daily allowance in one serving. General Mills' Raisin Bran and Total Corn Flakes contain 18 mg in a 1-cup serving. Read the nutrition label on the side of the package for further details.

Poultry and Liver

Turkey and chicken are healthy and rich sources of iron. The iron in animal sources is known as heme iron, which your body can absorb more easily than the nonheme iron from plant sources. Turkey provides 11.3 mg and chicken provides 12.2 mg per 1-cup serving. Chicken liver provides 12.8 mg in 3 1/2 oz. and beef liver provides 5.2 mg in 3 oz.

Pulses and Beans

Many pulses and beans are high in iron, such as lentils, chickpeas, kidney beans, soybeans, and white and lima beans. In 1 cup, soybeans contain 8.8 mg, white beans contain 7.8 mg and chickpeas contain 4.7 mg of iron. To increase iron absorption, the American Dietetic Association recommends eating these foods with vitamin C-rich foods, such as citrus fruits, tomatoes, pineapple, cabbage and brussels sprouts.

Seafood

Eat fish and shellfish to increase your daily intake of iron. Oysters and clams are rich sources of heme iron. Six oysters contain 4.5 mg and 3/4 cup of clams contains 3 mg. Other sources are tuna, sardines, catfish, salmon, halibut and shrimp. Atlantic sardines contain 2.5 mg, while catfish contains 1.2 mg in a 3-oz. serving.