You need an adequate supply of dietary iron to help form hemoglobin, the protein that transports oxygen around your body. Insufficient intake of iron can lead to iron deficiency anemia. This condition causes weakness, poor work performance and a weaker immune system. Children with iron deficiency can develop learning difficulties and behavioral problems. Adult males require 8 mg and adult women 18 mg of iron per day. Eating iron-rich foods can help raise your red blood count.
Beef, Poultry and Seafood
Beef, chicken, turkey and lamb contain a high content of iron, notes the US Department of Agriculture. Your body can utilize the iron in these foods more efficiently compared to the iron in plant foods. Turkey contains 11 mg of iron and chicken contains 10 mg per cup serving. Clam, mollusk oyster, tuna, shrimp and sardine are amongst the seafood providing an excellent source of iron. Clams contain 24 mg and Eastern oysters contain 10 mg of iron per 3 oz. serving.
Fortified Products
Increase your red blood count by eating iron-fortified food, such as breakfast cereals. Some cereals can provide up to 100 percent of your daily iron allowance in one serving. Kellogg's Complete Wheat Flakes and General Mill's Whole Grain provides 18 mg of iron per ¾ cup serving. Other foods enriched with iron include white grits, pasta, white bread and rice.
Vegetable and Dried Fruit
In addition to being low in calories, green vegetables are also a good source of iron. The USDA lists turnip greens, spinach, kale, collard greens, broccoli and asparagus as high-iron foods. To enhance the absorption of iron from these sources, combine them with vitamin C-rich foods, such as tomatoes, citrus fruits, blackberries and peppers. Dried apricots, prunes, figs and raisins are examples of snacks you can indulge in to increase your iron levels.
Legumes and Beans
Include legumes and beans as part of your meal to boost your daily iron intake. Chickpeas, lima beans, lentils, kidney beans, navy beans, black-eyed peas and pinto beans are good sources of iron. Lima and navy beans contain 4.5 mg and lentils contain 7 mg of iron per cup serving.
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