Your body uses iron to create hemoglobin, a component of red blood cells that facilitates the delivery of oxygen to every cell in your body. Insufficient iron intake can lead to a variety of problems, such as weakness, fatigue, reduced mental function and impaired immunity. Ideally, you should aim to get your daily iron requirement from your diet, which you can do with some careful planning. Supplement with iron only if your doctor prescribes it; do not start taking an iron supplement on your own, as it may have serious side effects.
Heme Vs. Non-Heme Iron
Dietary iron exists in two forms: heme and non-heme. Animal foods like meat and fish contain both kinds, while plant sources contain only non-heme iron. The University of Pittsburgh Medical Center explains that your body more readily absorbs heme iron, which naturally contains components found in your own body. Your body absorbs anywhere from 15 to 35 percent of heme iron, while it might only absorb between 2 to 20 percent of non-heme, according to the Office of Dietary Supplements. If you eat only plant-based foods, you must exercise extra diligence in including enough iron-rich foods in your diet to compensate for this decreased absorption.
Good Sources of Heme Iron
All forms of meat and fish provide iron, though some sources offer richer stores. Chicken liver represents the richest source of iron -- 3.5 ounces provides 70 percent of your daily iron requirements. Other good choices include beef chuck, beef tenderloin, eye of round, clams, turkey, chicken, tuna, halibut, pork, shrimp and crab.
Good Sources of Non-Heme Iron
Iron-fortified cereals represent a good source of non-heme iron; many brands offer 100 percent of your daily value in one serving. Other good sources include fortified oatmeal, soybeans, lentils, kidney beans, lima beans, navy beans, pinto beans, molasses, tofu, spinach, grits, raisins and whole wheat bread.
Getting Enough Vitamin C
Vitamin C helps the body absorb iron from non-heme sources. A wide range of fruits and vegetables contain vitamin C, but particularly rich sources include grapefruit, kiwi, oranges, papaya, strawberries, cantaloupe, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, chili pepper, mustard greens and rutabaga.
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