How to Increase Iron Intake

Without enough iron, your body is unable to produce oxygen-carrying proteins that flow through the blood. The food we eat contains two different types of iron. Hemo iron is easily absorbed and found in red meat, fish and poultry. Non-hemo iron, not so easily absorbed, is found in grains, vegetables, beans, nuts and eggs.

Instructions

• 1

  Eat lean red meat and liver, which are rich in easily absorbed iron. 3oz of beef has 3mg of iron and beef liver has 25mg. You can also have 3oz of dark turkey meat, pork or lamb to get 2.3 to 2.6mg of iron.

• 2

  Eat iron-rich cereal. Check the label's daily values for the iron level in hot and cold cereals. Most cereals are fortified with iron. Some have up to 18mg of iron per serving.

• 3

  Eat clams or oysters to increase your iron intake. A ¾ cup contains 3mg of easily absorbed iron.

• 4

  Eat vegetables that are high in iron. A medium-baked potato with the skin on contains 4mg of iron, spinach has 9mg per bunch and chick peas have 12.5mg per cup.

• 5

  Eat beans to increase your iron intake. Kidney beans have 15mg per cup, lima beans have 13mg and soy has 9mg.

• 6

  Eat watermelon to increase iron by 3mg for every 6 inch by ½ inch slice.

• 7

  Use blackstrap molasses. You can use it in baking, or add a tablespoon of it to a smoothie, tea or warm milk to give yourself an extra 3mg of iron.