Iron is needed to make hemoglobin, a protein in red blood cells that transports oxygen to the tissues of your body. It's also a part of myoglobin, which supplies your muscles with oxygen. Iron is also required for normal cell growth and development. Some people might need to eat a diet high in iron, while others might need to avoid iron-rich foods.
Animal Sources
Red meat, fish and poultry provide a type of iron called heme iron, which originated in the hemoglobin of the animal used for food. Your intestinal tract absorbs about 15 to 35 percent of the heme iron you eat, and it's not influenced by the other foods you eat. According to the Office of Dietary Supplements, chicken liver, oysters, beef, clams, turkey, halibut, crab, pork, tuna and shrimp are all good sources of heme iron.
Plant Sources
The iron found in plants is called nonheme iron. Good sources include oatmeal, legumes, molasses, tofu, spinach, raisins, fortified foods and dietary supplements. You don't absorb nonheme iron as well as heme ion, only about 10 to 15 percent of it, and other foods you eat can affect absorption. Eating meat proteins or vitamin C along with the plant proteins improves absorption, while tannins from tea, calcium, polyphenol antioxidants, and phytates in legumes and whole grains reduce the amount of nonheme iron you can absorb.
Those Who Need Iron the Most
According to the Office of Dietary Supplements, iron deficiency is the most common nutritional deficiency in the world. Women of childbearing age, pregnant women, toddlers and teen girls have the greatest need for iron and might benefit from eating more iron-rich foods. People with iron deficiency anemia, kidney disease and malabsorption disorders might need more iron, but they might need to take iron supplements. Always talk to your doctor before taking iron supplements.
Those Who Should Avoid High-Iron Diet
People with hemochromatosis should avoid eating a diet high in iron. Hemochromatosis is a genetic disease also known as iron overload. It's a condition in which your body absorbs and stores too much iron in your liver, heart and other organs. According to the Office of Dietary Supplements, about one of every 250 people of Northern European descent have hemochromatosis. Your doctor can determine if you have hemochromatosis.
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