Iron is an important part of our daily diet. The mineral helps create hemoglobin, which carries oxygen to the cells. Those who don't have adequate hemoglobin will develop anemia. Symptoms of anemia include fatigue, shortness of breath, dizziness, increased heart rate, and cold hands and feet. Females ages 11 to 50 require 18mg of iron per day. Children, men over age 19 and women over age 50 require 10mg of iron each day. Pregnant women require 30 to 60mg per day. You can increase your iron intake by taking supplements, or by eating iron rich foods on a daily basis. Ask your doctor to draw an iron level if you are concerned that your iron level is low.
Meat
Animal sources provide heme iron, the form of iron that is more readily absorbed than non-heme iron, which comes from plants. Three ounces of beef provides 4.5 to 7mg of iron. Pork provides 7.4mg of iron in the same size serving. Chicken and turkey both have 4.5 to 7mg iron in a half cup portion. Beef liver provides 7.5mg of iron in a 3-ounce serving.
Seafood
Seafood is a good source of iron. Oysters are high in iron, with 13.2mg in each 3-ounce portion. Clams have 4.2mg of iron in a 2-ounce serving. Shrimp has 2.6mg of iron in a 3-ounce serving, while sardines have 2.5mg in an equal serving.
Vegetables and Fruit
Vegetables are a source of non-heme iron that is not as easily absorbed as heme iron. The amount of non-heme iron absorbed by the body is directly dependent on how much iron the body is lacking. The body absorbs more non-heme iron when it is more deficient, explains Ohio State University. Potatoes have the most iron of any vegetable, with 4mg when they're eaten with the skin on. Green, leafy vegetables, such as spinach and kale, have about 2mg of iron in a half cup serving. Watermelon is a good source of iron, with 3mg in a six-inch by half-inch slice.
Cereals and Grains
Total cereal has 18mg of iron per serving. Cream of Wheat has 10mg of iron in a one cup serving. Enriched rice and pastas have 1 to 2mg per serving. Raisin Bran cereals have 6.3mg of iron in one serving.
Beans, Lentils and Nuts
Lentils have 3.2mg of iron and black-eyed peas have 2.6mg. Lima beans, pinto beans and navy beans have 2.2 to 2.5mg of iron per serving. Chick peas are a good source of iron as well, with 6.2mg per half cup serving. Pumpkin seeds have 2.5mg of iron in two tablespoons.
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