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Foods That Provide Dietary Iron

Iron is a mineral found in the cells of your body. Iron is an "essential" mineral because your body needs it for your blood cells to perform properly. Some people experience iron deficiencies in their diet, known as anemia. Iron deficiencies can lead to a variety of symptoms because of a lack of oxygen to your blood cells, including extreme fatigue. Fortunately, eating a diet rich in iron rich can help alleviate these symptoms.

  1. Meat

    • Red meat is one of the best dietary sources of iron. Ground beef contains around 4 mg of iron per 3-ounce serving, and beef liver contains 7 mg of iron per 3-ounce serving. Eating too much red meat can increase your cholesterol levels, so choose lean cuts of red meat like sirloin, round, flank and tenderloin. Pork loin is another good source of dietary iron, with 3.5 mg per 3-ounce serving. Chicken liver has 7 mg of iron per 3-ounce serving, and dark meat turkey has 2 mg per serving. Turkey and chicken giblets are good sources of iron as well.

    Eggs

    • Eggs, particularly egg yolks, are another excellent source of dietary iron. Egg yolks sometimes get a bad rap because they're high in cholesterol, but they also contain plenty of vitamins, minerals and nutrients. Eating one egg per day doesn't increase your risk of heart disease or stroke, according to a National Institutes of Health study.

    Beans

    • There are many types of beans you can eat that provide a healthy dose of iron. For example, kidney beans have 3 mg of iron for every 1/2 cup serving. Lima beans and baked beans have 2 grams per 1/2 cup serving. Lentils, peas and chickpeas are also good sources of dietary iron.

    Greens

    • Leafy greens are a good source of iron as well. This includes foods like spinach, kale and collard greens. Spinach, in particular, has 2 mg of iron per 1/2 cup serving.

    Grains

    • Eating breads, bagels and rolls can also supply a steady supply of iron. Two slices of whole-wheat bread contain 2 mg of iron. One medium sized bagel provides around 1.5 mg of iron. Many "refined," or iron-enriched cereals are good sources of dietary iron. Check the nutrition facts label on the foods you eat to see how much iron the food has.

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