Iron is a vital mineral to the body because it is responsible for producing healthy red blood cells in the body. Those who do not consume enough iron may have a condition known as anemia, which affects an estimated 1 to 2 percent of Americans, according to the Mayo Clinic. Without enough iron, a body cannot make hemoglobin, which is necessary for red blood cells. Because most iron sources come from food, it is important to consume enough iron-containing food in the diet. The recommended daily value for iron is 18 milligrams, according to the Office of Dietary Supplements.
Heme Iron
There are two types of iron sources that can be derived from foods: heme and nonheme iron. Heme iron food sources come from animal-based sources that contain hemoglobin. These sources are better absorbed by the body for use in creating hemoglobin.
They include chicken livers (3 oz. = 12.8 milligrams); breaded and fried oysters (6 pieces = 4.5 milligrams); breaded and friend clams (1 cup = 3.0 milligrams); dark meat turkey (3 oz. = 2.3 milligrams); and eye of round beef (3 oz. = 2.2 milligrams).
Other protein sources that provide heme iron include chicken breast, blue crab, bluefin tuna, light meat turkey or cooked halibut.
Vegetable Sources
Vegetable food sources are nonheme food sources, meaning they do not derive from foods that previously had hemoglobin. These sources include soybeans (1 cup = 8.8 milligrams); boiled lentils (1 cup = 6.6 milligrams); kidney beans (1 cup = 5.2 milligrams) or lima beans (1 cup = 4.5 milligrams).
Other bean sources high in iron include black and pinto beans. Spinach in its various preparations also are high in iron.
Grain Sources
Other nonheme sources include iron-fortified cereal, which can contain a full day's serving of iron (18 milligrams). Oatmeal also can be fortified with iron, and can include 10.0 milligrams per cup. Enriched and prepared grits also contain 1.5 milligrams of iron. Bread, while in lesser amounts, contain slightly less than 1 milligram of iron.
Miscellaneous Sources
In addition to vegetables and protein sources, a few other foods contain iron. Blackstrap molasses (one tbsp. = 3.5 milligrams), seedless raisins (one cup = 1.5 milligrams) or other dried fruits, such as prunes and apricots also contain iron. These sources also are nonheme iron sources.
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