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Foods Containing Iron

Iron is an important mineral that performs a number of important body functions. A number of food items contain adequate levels of iron needed by the body. Animal-based sources of iron are called "heme" sources; non-animal-based sources of iron are called "non-heme" sources. Heme sources are better absorbed by the body than non-heme sources.

  1. Function

    • The main function of iron is to carry oxygen in hemoglobin, a substance found in red blood cells. The function of hemoglobin is to transport oxygen to the rest of the body's cells.

    Meats

    • Liver and other meats are an excellent source of iron: 2 oz. of cooked liver contains 5 mg of iron, 2 oz. of pork or beef contains 2 mg of iron and 2 oz. of chicken contains 1 mg of iron.

    Beans

    • Beans are another good source of iron. One cup of cooked red beans, kidney beans or pinto beans contains 5 mg of iron. One cup of black-eyed peas contains 4 mg of iron. One cup of of lentils contains 3 mg of iron.

    Cereals

    • Enriched cereals are a great source of iron. Cereals such as Product 19 and Total contain 18 mg of iron per 1-oz. serving. Cream of wheat has 8 mg of iron per 1/2-cup serving. One caveat is that dairy products such as milk interfere with the absorption of iron.

    Fruits and Vegetables

    • Dark leafy vegetables are a good source of iron. A 1/2-cup serving of cooked spinach contains 2 mg of iron. Dried fruits such as figs and prunes are also an excellent source of iron.

    Supplements

    • Vegetarians should be especially careful to ensure that there is enough iron in their diet. Sometimes supplements are necessary. Taking a supplement that contains ferrous sulfate, along with a source of vitamin C to aid in absorption, is a good option.

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