According to the World Health Organization, iron deficiency is "the most common and widespread nutritional disorder in the world." Iron deficiency can lead to tiredness, apathy and difficulty concentrating, and in severe cases, anemia. Getting enough iron in your diet can help ensure that you have the energy you need. The reccommended amount of iron is 10mg for men and 15mg for women. Although iron supplements are available, there are plenty of food sources of iron.
Animal-Based Foods
One of the best sources of iron is food that comes from animals. Animal sources of iron are sometimes referred to as "heme iron" because the iron in them comes from the hemoglobin, a protein that red blood cells use to carry oxygen through the body. Chicken liver, with about 12.8mg of iron in a 3.5-oz. serving, provides 70 percent of the recommended daily value (DV) of iron. Oysters, lean beef, turkey and clams are also good sources of iron. Tuna, chicken, halibut, crab and shrimp also have some iron.
Vegetables
Some vegetables are also good sources of iron. In fact, the Office of Dietary Supplements at the National Institutes of Health says that most of the iron people consume every day is nonheme iron, or iron that comes from non-animal sources. With 6.6mg in a 1-cup serving, lentils provide 35 percent DV of iron. Spinach, with 3.2mg of iron per 1/2-cup serving is also a good source of iron, providing 20 percent DV of iron. Beans, potatoes, beet greens, brussels sprouts, broccoli and kale are also good vegetable sources of iron.
Other Foods
Many foods come in iron-fortified varieties. Look for breakfast cereals, oatmeal, grits and whole-grain bread products that come fortified with iron to increase the amount of iron in your diet. Blackstrap molasses, tempeh, tofu, soybeans and raisins are also iron-rich foods. Consider eating these foods with fruits and vegetables that are rich in vitamin C--such as strawberries or oranges--since vitamin C can help your body better absorb non-animal sources of iron.
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