Iron is essential to the body's ability to transport oxygen, manage metabolism and synthesize neurotransmitters such as serotonin and dopamine, according to MedlinePlus. Your body gets iron through the foods you eat. The RDA, or recommended daily allowance, for iron is 8 mg for males over 18 and for all adults over 51, 18 mg for females ages 19 to 50 and 27 mg for pregnant women. Dietary intake is the best way to meet the RDA for iron. Foods that contain iron have other nutritional benefits, including fiber, vitamins, antioxidants and other vital minerals and nutrients that help your body function well.
Meat, Poultry and Seafood
Heme iron, found in the hemoglobin of protein-rich animal foods, is more effectively absorbed by your body than non-heme iron. Chicken liver is one of the most iron-rich foods, with 70 percent of the RDA in 3 1/2 oz. Six oysters have about 25 percent of the RDA for iron, and other types of seafood -- such as clams, crab, halibut, tuna and shrimp -- also are good iron sources. Three ounces of beef and turkey have 10 to 15 percent of the RDA for iron, depending on the cooking method. Chicken and pork also are good sources of heme iron.
Legumes
Legumes -- beans, peas and seeds -- provide fiber and protein but also contain non-heme iron, which is the most common type of dietary iron. Kidney, lima, black and navy beans are rich in iron, providing 20 to 25 percent of the RDA in one cup. Soybean has about 50 percent of the RDA for iron, while one half cup of tofu, a soybean product, has about 20 percent of the RDA. One cup of boiled lentils has 35 percent of the RDA for iron, and one cup of boiled black-eyed peas has about 10 percent of the RDA. Chickpeas are another source of non-heme iron.
Fruits and Vegetables
Fruits and vegetables have fiber, vitamins, antioxidants and the benefits of iron. One half cup of raisins has 8 percent of the iron RDA. Other fruits with iron are pumpkins, cherries and plums. Spinach is one of the most iron-rich vegetables, with 20 percent of the RDA in just one half cup of boiled spinach or 10 percent of the RDA in the same amount of canned or frozen spinach. Other vegetables with iron are potatoes, tomatoes and sauerkraut. One tablespoon of blackstrap molasses, which is made from sugar cane, provides 20 percent of the RDA for iron.
Flour, Grains and Cereals
Many grains and cereals are rich in iron and nutritionally healthy for their fiber and nutrients. The non-heme type of iron is added to some cereal and grain products labeled as enriched or fortified. Many ready-to-eat cereals are high in iron. One cup of 100 percent iron-fortified cereal provides 100 percent of the RDA for iron. One cup of fortified oatmeal has 60 percent of the RDA. Eating whole wheat bread, grits, cornmeal and enriched rice can increase your dietary intake of iron.
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