What Food Contains the Highest Amount of Iron?

Iron is an important mineral for cellular function, as it enables blood to transport oxygen throughout the body. People with deficiencies can develop anemia and/or symptoms of lethargy and susceptibility to illness.

Types

• Plant-based and animal-based food products contain different kinds of iron, with animal-based being considered better for nutritional needs, reports the Office of Dietary Supplements.

Top Animal-Based Iron Sources

• Chicken liver contains the highest amount of iron per serving, roughly 13 mgs per 3.5-oz. serving, compared with the next-best source, fried oysters, which contain 4.5 mgs for six pieces.

Top Vegetarian Iron Sources

• Many cereals and oatmeal are now fortified with iron. Legumes such as soybeans and lentils also offer significant amounts of iron for those looking to increase their dietary intake.

Benefits

• Up to 80 percent of people worldwide are iron deficient. Maintaining proper intake of roughly 8 mg per day for males and 18 mg per day for females can maintain intellectual performance.

Warning

• Excess iron may cause damage to the liver and the heart because of buildup caused by the body's inability to excrete unneeded quantities of the mineral.