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Iron Enriched Foods for Adults

Iron deficiency is a common health problem and affects women especially. Most at risk are women during their period and pregnant women. If you suspect you have an iron deficiency, consult your doctor and take a blood test to examine your iron levels. Do not self diagnose as too much iron can lead to serious health problems such as liver malfunction. If you do have an iron deficiency, there are a number of food options that can help you restore your iron levels. Usually iron levels can be restored through diet alone.

  1. Animal Protein

    • Protein sources derived from animals are often high in iron content. Iron rich animal protein would include red meat such as beef, turkey, chicken, mollusks including oysters and clams, eggs yolks and liver.

    Iron Enriched Breakfast Cereals

    • Choose iron-fortified breakfast cereals. Many breakfast cereals have extra iron added in. Wheat provides 2mb of iron per cup of wheat. Fortified breakfast cereals could have up to 10 times this amount or more, so if you are lacking in iron purchase a breakfast cereal that lists a high iron level in the nutritional information.

    Vegetables, Beans and Legumes

    • Some vegetables are high in iron. Especially high in iron are leafy green vegetables like spinach and collards. Beans, chickpeas and soybeans are also high in iron as well as pumpkin seeds. Blackstrap molasses is also high in iron content. Eat foods such as broccoli, Brussels sprouts, potatoes, peppers and tomatoes as these help to enhance iron absorption.

    Fruits

    • Most fruits have at least some iron. The highest iron levels, however, are found in raisins and other dried fruits such as prunes, figs and dates. Avocados, blackberries, blueberries, cherries, raspberries, strawberries, lemons and kiwis are also a good source of iron.

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