Iron is an essential mineral necessary for strength and vitality. Known for its role in transporting oxygen, it also helps regulate cell growth and supports a healthy immune system, energy metabolism and regulation of your body temperature. Iron in your diet comes in two forms: heme and non-heme. Non-heme iron comes from plant sources, such as beans and grains. Heme iron is available from animal sources, such as beef and poultry. Both are important dietary sources, though heme iron absorbs more efficiently. If you are trying to boost your iron stores, eat more meats that are high in iron.
Liver
Liver is an organ meat that is rich in iron. A 3-oz. serving of pork liver contains the highest amount, with 15.2 mg. Chicken liver provides 11 mg and turkey liver provides 9 mg per 3-oz. serving. Lamb liver contains 8.6 mg with beef liver offering 5.2 mg for a 3-oz. serving. Visualize a deck of cards as an approximate model of a 3-oz. portion of meat.
Oysters, Clams and Mussels
Delicacies of the sea, oysters, clams and mussels are packed with iron as well as vitamin B-12 and selenium. They are also low in saturated fat. A 3/4 cup of clams offers 3 mg of iron, while six oysters deliver 4.5 mg. Mussels boast 5.7 mg of iron for a 3-oz. serving.
Beef
Grilled, baked, roasted or fried, beef is a versatile source of iron as well as vitamin-B12, zinc and selenium. The amount of iron in beef varies by the cut you choose. A 3-oz. serving of ground beef has 2.2 mg of iron; tenderloin 3 mg; beef chuck 3.2 mg; and round roast, 2.4 mg.
Poultry
The amount of iron in chicken and turkey varies depending on the piece. While poultry may not contain as much iron as other meats, a 3.5-oz. serving of dark meat turkey still meets 10 percent the daily value of iron. The light meat of turkey contains 1.6 mg of iron and a chicken leg, 1.3 mg per 3.5-oz. serving. A chicken breast provides 1.1 mg for a 3-oz. portion.
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