Iron is a vital component of red blood cells that carry oxygen from the lungs to the rest of your body. Not getting enough iron can lead to iron deficiency anemia, causing fatigue, a weakened immune system and shortness of breath. The Food and Nutrition Board recommends 15 mg of iron for girls and 11 mg for boys ages 14 to 18. Women ages 19 to 50 require 18 mg, while men require 8 mg of iron per day. Consuming a varied and balanced diet will help boost your iron levels.
Meat and Poultry
Consuming animal foods is the best way to increase your daily iron intake because the iron from these sources is more easily absorbed in your body than the iron from plant sources. Therefore, beef, chicken and turkey are excellent sources of iron. Turkey contains 11.2 mg of iron per cup, while chicken contains 10.2 mg in the same amount. Lean beef contains 3.2 mg per 3 oz. serving. These foods are also a source of protein, which you need for normal growth and development.
Seafood and Liver
Oysters and clams provide a rich source of iron. A 3/4-cup serving of clams provides 15 percent, and six oysters provide 25 percent of the dietary allowance. Other sources include tuna, salmon, sardines and shrimp. The U.S. Department of Agriculture lists liver as a top source of iron. Beef liver offers 5.3 mg per 3 oz. and chicken liver offers 12.8 mg per 3½ oz. serving.
Vegetables and Legumes
If you are a vegetarian, eat vegetables and legumes to increase your iron intake. Vegetable sources include spinach, potatoes, turnip greens, collards and beet greens. Beet greens contain 2.7 mg, while cooked spinach contains 6.4 mg per cup. Soybeans, lentils, white beans, garbanzo beans and cowpeas are sources of iron. White beans contain 7.8 mg, and soybeans contain 8.8 mg per cup. The American Dietetic Association recommends consuming iron-rich foods with foods containing vitamin C to maximize the absorption of iron. Foods rich in vitamin C include citrus fruits, asparagus, tomatoes, broccoli, pepper, guava and strawberries.
Other Foods
Snack on raisins, dried apricots, prunes, almonds and Brazil nuts to boost your iron intake. Other foods include eggs, whole grains, tomato products and prune juice. Manufacturers add iron to many products, such as malted drinks, bread, pasta, rice and breakfast cereals. The amount of iron in cereals varies, but many cereals offer 100 percent of the recommended allowance in one serving.
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