What Foods Increase the Body's Iron?

Iron is a necessary part of our diets and doubly so if you are iron-deficient or anemic. A lack of this nutritional resource can result in sleeplessness, fatigue and loss of appetite, among other things. A good, complex diet rich in nutrients is important for overall well-being, though supplements can replace or enhance some food choices, if necessary.

Meats

• Red meat is the best source of easily absorbed iron.

  Beef, chicken, and pork livers are all high in iron. Other red meats such as lamb are also iron-rich, as is turkey. Meats are sources of the easily absorbed heme iron, but if you want to increase your iron absorption, combine your meat meal with vitamin C-rich foods like citrus fruits, tomatoes, or Brussels sprouts.

Seafood

• You are not out of luck if you prefer seafood.

  Mollusks (oysters, clams, scallops) are the champion iron-rich seafood, followed by shrimp and sardines. Another source of the fast-absorbing heme iron, seafood provides a tasty alternative to red meat. Try a seafood salad tossed with leafy greens and tomatoes for an iron-rich meal or side-dish.

Fruits and Vegetables

• Dried fruits are higher in iron than many fresh ones.

  The iron in fruits and vegetables is non-heme iron and is not as readily absorbed as iron from meats. Dried fruits---apricots, prunes, raisins---pack a bigger punch of iron than fresh ones, though fresh fruits should be a part of any comprehensive diet. Watermelon is high in iron, and citrus fruits help in iron absorption. For the best source in vegetables, look for the dark green and leafy kind. Some good choices include broccoli, collard and turnip greens, kale and bok choy.

Beans, Nuts and Seeds

• Some breads are naturally high in iron, or are iron-fortified.

  The lowly bean is a wonderful nutritious resource, satisfying iron, protein and other dietary requirements of a complete meal. Iron-fortified breads and breakfast cereals, served with fresh fruit, yogurt or any other combination of heme and non-heme iron foods provide a good start in the morning. Chickpeas, quinoa, lentils, black-eyed peas, sunflower seeds and lima beans are also part of this line up of foods rich in iron.

Enhancers and Inhibitors

• Some foods enhance iron absorption, while others inhibit it.

  When planning your meals to increase iron in your body, learn about which foods work together to enhance iron absorption, and which foods work together to inhibit it. For instance, spinach is high in iron but the oxalic acid it contains will also inhibit the absorption of iron. Tannic acid in teas and coffees has the same affect, as do dairy products and eggs, because of the phosphates they contain. This is not to say you should eliminate these products from your diet (unless instructed to do so by a medical professional). They should be part of almost any comprehensive diet but used wisely when planning your iron-rich meals. Vitamin C is an excellent iron enhancer and should be thought of as a vital partner in your plan to increase your iron absorption.