What To Eat To Have Good Iron

Iron is an important part of hemoglobin, the protein in red blood cells. These cells carry oxygen to all body cells so energy can be released. Women require 18 milligrams and men require 8 mg of iron per day. If you are pregnant, a strict vegetarian, donate blood regularly or have a gastrointestinal disorder, you are at risk of having low iron levels. Over time, this can lead to iron deficiency anemia. Symptoms include lack of energy, loss of appetite, headache and shortness of breath.

Fish and Shellfish

Dietary iron comes in two forms: heme iron, which is present in animal foods, and nonheme iron, which is present in plant foods. Your body uses heme iron more effectively than nonheme iron. Clams, oysters, sardines and tuna are excellent sources of heme iron. Atlantic herring provides 2.5 mg and Eastern oysters provide 5.9 mg per 3 oz.

Red Meat, Poultry and Liver

Chicken liver is a good source of heme iron, providing 12.8 mg per 3.5 oz. Avoid eating liver if you are pregnant, as it contains high levels of vitamin A. Although you need some vitamin A, too much can harm your baby. The U.S. Department of Agriculture notes that lean red meat, chicken and lamb as good sources of heme iron. For example, 3 oz. of lean beef offers 20 percent of the daily recommended value, while 3.5 oz. of turkey offers 10 percent.

Vegetables and Pulses

If you are a strict vegetarian, eat vegetables and pulses to increase your daily iron intake. Vegetable selections include peas, turnip greens, collard greens, spinach, dandelion greens and kale. Also high in nonheme iron are lentils, soybeans, and pinto, lima and white beans. Pinto beans contain 3.6 mg, and white beans contain 7.8 mg per cup serving.

Vitamin C

The American Dietetic Association says vitamin C helps your body absorb nonheme iron, so eat vegetables and pulses with foods containing vitamin C, such as green leafy vegetables, citrus fruits and juices, bell pepper and cauliflower. Avoid tea, coffee and calcium-rich foods with your meals, as this reduces iron absorption in your body.