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Foods Loaded With Iron

Iron is necessary for the production of hemoglobin, which transports oxygen from the lungs to the rest of the body. Inadequate intake of iron can cause fatigue, lethargy, weakness, headaches, reduced immunity and fuzzy thinking. In children, low iron levels can lead to cognitive delay and behavioral problems. Consuming vitamin C along with iron-rich foods boosts absorption, while the tannins found in coffee, tea, cola and red wine reduce your body's ability to utilize this important mineral.

  1. Seafood

    • Five small clams contain about 150 percent of the Daily Value (DV) for iron. A third of a cup of canned clams contain 110 percent. Fresh oysters and mussels are equally high in iron. Shrimp and scallops are a good second choice for those trying to increase iron intake. Four large shrimp or 3 oz. of scallops will satisfy 15 percent of your daily iron needs.

    Pumpkin Seeds

    • A quarter cup of pumpkin seeds provides 30 percent of the DV for iron. Roasted seeds are more widely available, but they contain only half as much iron. It is also important to note that nuts and seeds contain phytates, which may reduce iron absorption.

    Beans

    • Most beans contain about 10 percent DV for iron. Lentils are a little higher with 15 percent. Tofu and tempeh (a fermented soy bean product) provide between 10 and 15 percent per 4-oz. serving.

    Greens

    • Dark leafy greens, especially spinach and Swiss chard, are an excellent source of iron, providing 10 to 35 percent per cup, cooked. They are also high in vitamin C, which improves iron absorption. To make 1 cup of cooked greens, you will need to start with 4 to 6 cups raw leaves. Spinach is especially prone to significant shrinking.

    Red Meat

    • Three ounces of most types of red meat supply about 10 to 20 percent of your daily iron requirement. Most nutritionists and doctors, however, do not recommend daily consumption of red meat because it is high in saturated fat and cholesterol. If you are concerned about your saturated fat intake, choose lean cuts and trim any visible fat. Buffalo meat, which is naturally low in saturated fat, is also becoming more widely available.

    Molasses

    • One tablespoon blackstrap molasses contains 15 percent of the RDA for iron. For a sweet, iron-rich treat, mix 1 to 2 tablespoons molasses into a cup of warm milk. For a quick iron boost, try mixing 1 tbsp. into a little bit of warm water.

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