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Food Containing Iron

Iron's primary purpose in the body is to carry oxygen from red blood cells to tissue to create energy. An iron deficiency is known as anemia, with fatigue its primary symptom. Fortunately, a wide variety of foods from both the animal and plant kingdoms are rich in iron.

  1. Meat

    • The best source of iron comes from red meat, notably, beef and liver, although other animal sources will suffice. Try pork, lamb, turkey or chicken, and just about any type of seafood, including salmon, shrimp, tuna, oysters, sardines and anchovies. A single serving of beef, pork or seafood can contain as much as 40 percent of the day's total requirement for iron.

    Vegetables

    • Green leafy vegetables are the top source of iron in the vegetable family. Eat healthy portions of collard greens, kale, asparagus, broccoli and collard greens. The second-best source of iron is dried beans, particularly lima beans, navy beans, garbanzo beans and black-eyed peas. Also, try potatoes and soy-based products, such as veggie burgers and tofu. Vitamin C helps in the absorption of iron, so drink orange juice or try Mandarin oranges in a salad to improve iron absorption.

      Sometimes cooked foods are better than raw; 1 c. cooked spinach contains more iron than 1 c. leafy spinach because it is heavier and more condensed.

    Dried Fruit

    • Like dried beans, dried fruits tend to be higher in iron than their fresh-from-the-tree counterparts. Enjoy raisins, apricots, dates and figs. Also, cook with blackstrap molasses, a sweetener that contains iron and adds a distinctive flavor to barbecued foods, tofu dishes and desserts.

    Nuts

    • Certain nuts are high in iron, particularly almonds, walnuts and cashews. Sunflower seeds and sesame seeds are also good and can be added to other iron-rich foods like leafy green salads or bagels.

    Spices

    • A number of spices when added to a meal increase its iron value: ground thyme, curry powder, cinnamon, rosemary and paprika.

    Fortified Foods

    • Many breads and other starches are fortified with iron. Start with a bowl of fortified whole grain cereal or oatmeal for breakfast, then enjoy a sandwich on fortified whole wheat bread for lunch.

    Tips

    • Cooking foods in an iron skillet can actually add to the iron content of food, especially if cooked in tomato sauce or other acidic foods. However, cooking often releases iron from foods. To ensure that as little iron as possible escapes while cooking, boil foods in small amounts of water and fry foods for the shortest time allowed.

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