Iron is a mineral necessary to human health. It is a component of many enzymes, as well as a carrier of oxygen as part of hemoglobin in the blood and myoglobin in the muscles. The University of Maryland Medical Center explains that the body stores iron in the bone marrow, spleen and liver. From ages 19 to 50 women need 18mg and men need 8mg of iron daily. Children, pregnant women and older adults have different daily needs.
Meat and Fish
Iron is found in food in two forms: heme and non-heme iron. Heme iron is found only in animal flesh. Two of the best sources are canned clams with 23.8mg in 3 oz. and cooked oysters with 10.2mg in 3 oz. Organ meats have between 5.2 and 9.9mg of iron. They are high in cholesterol and saturated fat, so should be consumed sparingly. All meat, poultry and fish are good sources of heme iron, although they have far less than clams, oysters and organ meats. For example, 3 oz. of beef chuck roast contains 3.1mg, while 3 oz. of lamb or duck contains 2.3mg.
Vegetables
Non-heme iron is found in plants. Boiled beans and other legumes are among the highest sources. According to the McKinley Health Center, 1 cup of lentils contains 6.6mg, 1 cup of kidney beans contains 5.2mg, 1 cup of lima or navy beans contains 4.5mg and 1 cup of black or pinto beans contains 3.6mg. A 1/2-cup serving of canned baked beans contains 2mg.
Tofu contains 3.4mg of non-heme iron in a 1/2-cup serving. Spinach is another good source. A 1/2 cup of boiled spinach contains 3.2mg. The same amount of canned spinach has 2.5mg while frozen, boiled spinach has 1.9mg.
Heme iron is better absorbed than non-heme iron. The McKinley Health Center advises consuming vitamin C with food containing non-heme iron increases absorption. Consuming large quantities of tea or coffee, calcium or high-fiber foods with a non-heme food source decreases absorption.
Tofu contains 3.4mg of non-heme iron in a 1/2-cup serving. Spinach is another good source. A 1/2 cup of boiled spinach contains 3.2mg. The same amount of canned spinach has 2.5mg while frozen, boiled spinach has 1.9mg.
Heme iron is better absorbed than non-heme iron. The McKinley Health Center advises consuming vitamin C with food containing non-heme iron increases absorption. Consuming large quantities of tea or coffee, calcium or high-fiber foods with a non-heme food source decreases absorption.
Grains
According to the McKinley Health Center, fortified instant oatmeal is a good source of non-heme iron, containing 10mg in 1 cup. Two slices of either white or wheat bread contain 1.8mg. A 1-cup serving of brown rice contains 1 mg, while 1 cup of enriched white rice contains 1.8mg.
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