There are two types of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, a substance found in red blood cells that is essential in the transport of oxygen throughout the body. Heme iron is only found in animal-based foods. Nonheme iron is not associated with hemoglobin and is found in plant-based foods. Heme iron is much easier for your body to absorb and utilize, according to the Linus Pauling Institute, thus animal based foods provide the highest sources of iron.
Liver
Organ meats are good sources of iron, and liver is especially high in this essential mineral. According to HealthLinkBC, pork liver contains the most iron. A 2.5 oz. serving of pork liver contains 13.4 mg of heme iron. Chicken comes in a close second at 9.2 mg per 2.5 oz. serving. Beef liver comes in third place, with 4.8 mg per 2.5 oz serving.
Shellfish
Get thee to an oyster bar pronto, if you want to indulge in a rich source of heme iron from the sea. Oysters provide 6.42 mg of heme iron for each 2.5 oz. serving. Mussels are another good option -- they contain 5.0 mg of heme iron per 2.5 oz serving. In third place, the humble clam provides 2.0 mg of heme iron per 2.5 oz. serving.
Red Meat
You've probably heard that red meat is a good iron source, but it lags behind liver and shellfish. A 2.5 oz. serving of beef provides 2.4 mg of iron. Lamb takes second place in the red meat category, containing 1.7 mg of heme iron in every 2.5 oz. serving. Pork comes in third place, with 0.8 mg of iron per 2.5 oz. serving.
Poultry
Things with wings comprise the fourth category of foods rich in heme iron. Your thanksgiving turkey has 1.2 mg of iron for every 2.5 oz. serving, while chicken squawks to the finish line with a mere 0.9 mg per 2.5 oz. serving.
Recommended Dietary Allowance
Men over the age of 19 should consume 8 mg of iron daily, according to the Office of Dietary Supplements. Women's needs are greater during the years between 19 and 50, due to menstrual blood loss. Women in that age group should consume 18 mg of iron daily. Past the age of 50, that amount decreases to 8 mg per day.
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