What Foods Have a Lot of Iron?

Iron is a mineral that is found in a number of foods and is needed for the production of hemoglobin and myoglobin, which aid in respiration. Adult men need about 10 mg of iron a day while adult women need about 18 mg per day. Pregnant women need the most iron, between 30 and 60 mg per day. Side effects of not getting enough iron can include fatigue, lack of stamina, or being more susceptible to infections. However, too much iron can have negative side effects.

Iron Rich Foods

• Iron is found in a number of food categories. Grains like whole wheat bread, oatmeal, brown rice and many cereals are good sources of iron. Beans and seeds like sunflower seeds, lima and kidney beans, tofu and soy products also contribute iron to the diet. Fruits and vegetables like watermelon, green beans and broccoli are also rich in iron. The richest foods are likver and meats like pork, beef, turkey and lamb. Hemo iron is easily absorbed and is found in meet and seafood. It can aid in the absorption of non-hemo iron.

Foods to Help Iron Absorbtion

• Iron needs help being absorbed into the body. Vitamin C helps aid the body in retaining iron and calcium helps to free iron for absorption by attaching itself to chemicals that bond to iron. Do not drink tea when you are trying to retain iron because tea can block the absorption of iron because it contains tannin.

Effects of Too Much Iron

• Iron in extremely high doses can have negative side effects. From food alone, it is very difficult to exceed the safe range of up to 75 milligrams for adults. However, if you are taking iron supplements it is much easier to accidentally take too much, especially in teens and younger children who have a lower tolerance level for iron. Iron is the most frequent cause of poisoning in America. Too much iron can also be caused by a genetic defect that causes the body to retain too much iron in the bloodstream. If not diagnosed properly, the disease can lead to iron poisoning and death.