A List of a Variety of Foods High in Iron

Iron is a mineral that is necessary for creating and maintaining healthy red blood cells. It also contributes to sustaining a healthy immune system. A variety of foods from different food groups boast high levels of iron, and incorporating these foods into your diet can help to increase the level of this important mineral in your body.

Meat and Seafood

• The best source of iron is red meat, according to the Food Standards Agency. Meat not only carries high levels of the mineral, but also provides a type of iron that is easier for the human body to absorb than many other types of iron-rich foods. Examples of meats that are high in iron include liver, lean beef, lean pork and poultry. Certain types of seafood also carry high levels of iron, including clams, mussels, oysters and shrimp.

Vegetables

• Many fresh leafy green vegetables are high in iron. Examples include broccoli, spinach, kale, chard, collards and beet greens.

Nuts and Seeds

• Brazil nuts, almonds, cashews, pumpkin seeds and pine nuts are types of nuts and seeds that provide a source of iron.

Grains

• Many bread, pasta and cereal products are enriched with iron, and for many Americans, these foods supply the greatest source of iron in their diets. Examples include iron-fortified oatmeal and wholegrain breads. Iron-fortified cereals carry particularly high levels of the mineral, with servings often containing at least 25% to 30% of the U.S. Recommended Daily Allowance for iron, according to Ohio State University.

Legumes

• Kidney beans, lima beans, chickpeas, navy beans, lentils, pinto beans, black-eyed peas, split peas and green peas are legumes that are high in iron content, according to the Ohio State University Medical Center.

Dried Fruit

• Many dried fruits can provide a source of iron, but they must be eaten often or in large amounts to provide significant amounts of the mineral, according to Ohio State University. Examples include prunes, raisins, apricots, dates and figs.