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Things to Eat That Have Iron

Your body needs iron to make hemoglobin, the protein found in red blood cells that allows them to carry oxygen. According to England's National Health Service (NHS), if there is a lack of iron in the blood, the organs and tissues will not get as much oxygen as they should. FamilyDoctor.org notes that a lack of iron can be caused by a variety of factors: poor diet, vegetarianism, pregnancy, blood loss, menstruation, growth spurts or an inability to absorb iron. While some of these factors, such as blood loss, will require treatment from health professionals, lack of iron caused by poor diet can be remedied by eating more foods that are rich in this nutrient.

  1. Meat and Fish

    • Red meat is a rich source of iron.

      Concentrated sources of iron are found in some red meats and organ meats, including lamb, beef, kidney and liver. Smaller amounts of iron are also present in white meat such as chicken. According to the BBC, the iron that is found in meat is more easily absorbed by our bodies and is sometimes referred to as "haem iron." Sardines, pilchards, cockles and mussels and other oily fish and shellfish are also good sources of iron.

    Fruit and Vegetables

    • Dark, leafy green vegetables, including spinach and watercress, are all rich in iron. Eating dried fruit, such as apricots, dates, raisins and prunes can also help boost the iron levels in your blood. These fruits and vegetables offer the added benefit of providing high levels of vitamin C in your diet.

    Beans and Legumes

    • Beans and legumes are full of iron.

      According to Mothers35Plus.co.uk, beans and legumes are all rich sources of iron and these foods also add fiber and protein to your meals. Chickpeas, haricot beans, kidney beans, pinto beans, baked beans, butter beans and lima beans can be added as a side dish or meatless main course to increase your iron levels.

    Nuts, Seeds and Whole Grains

    • Many nuts, such as almonds, cashews, Brazil nuts and walnuts are full of iron. Additionally, sesame and pumpkin seeds can contribute to an iron-rich diet. Wheat, oats, bran, brown rice and other foods containing whole grains are also good sources of iron. Switch from white bread to whole grain bread and rolls as an easy way to add iron to your diet.

    Iron-Fortified Foods

    • Many cereals are fortified with iron.

      Certain food products are fortified with iron by the manufacturer. According to Iron Rich Foods' website, many commercial food and beverages for children are iron-fortified to raise their vital iron levels. Check the nutrition information labels on cereals, breads and pasta to determine if they are fortified with extra iron -- often times, this information will also be marked on the front of the package.

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