Food Sources of Hemoglobin

Iron is a component of hemoglobin, the oxygen-carrying protein in red blood cells. A low dietary intake of this mineral can lead to iron deficiency anemia. Symptoms of this condition include weakness, cold fingers or toes due to poor blood circulation, shortness of breath and a greater risk of developing infections.

Recommended Allowance

The Office of Dietary Supplements recommends a daily iron allowance of 8 mg for males ages 19 to 50 and 18 mg for women of the same age. Pregnant women require 27 mg of iron per day to also fulfill the needs of the fetus. Pregnant women, menstruating females and vegetarians are at increased risk of having low iron levels.

Heme Iron

The absorption of iron is affected by the food source you obtain it from. Iron from animal sources -- known as heme iron -- is more easily absorbed by the body than the nonheme iron found in plant sources. Beef, chicken, lamb, turkey and fish are excellent sources of heme iron. Three oz. of beef provide 5 mg of iron, and 1 cup turkey provides 11 mg. Liver and eggs are also rich sources of dietary iron. Pregnant women must avoid consuming liver as it contains high levels of vitamin A, which can be harmful to the fetus.

Nonheme Iron

Beans and pulses provide a rich source of nonheme iron. Lentils, chickpeas, soybeans, kidney and white beans are some of the best sources. Lentils contain 7 mg, and soybeans contain 9 mg of iron per cup. Green leafy vegetables also provide a good source of dietary iron. Eat broccoli, Brussels sprouts, spinach and asparagus to boost your daily intake. Other natural sources containing iron include tomato, peppers, potatoes, oranges, cashews, almonds, dried apricots and prunes.

Other Foods

Fortified foods contain added iron and other essential nutrients to help you reach your daily allowance. Fortified products include pasta, rice, breakfast cereals and bread. Ready-to-eat breakfast cereals provide from 60 to 100 percent of the daily value in one serving. Blackstrap molasses is a good source of nonheme iron, providing 3.5 mg of iron in 1 tbsp. To increase the absorption of nonheme iron, eat iron-rich foods with vitamin C-rich foods such as guava, peppers, citrus fruits and orange juice.

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