Foods containing iron are a necessary part of your diet. Iron is used to make hemoglobin, the part of a red blood cell that carries oxygen to all tissues of the body. Inadequate iron in the diet is one cause of anemia, a condition characterized by pale skin, fatigue, a rapid heartbeat, headaches and lightheadedness. Typically, an adult male requires 8 mg of iron per day, while an adult female requires 18 mg, according to the Office of Dietary Supplements of the National Institutes of Health. Requirements vary for vegetarians, pregnant women and others. If you think you have anemia, contact your physician.
Meat, Poultry and Fish
The iron found in meat, poultry and fish, known as heme iron, is easily absorbed by the body compared with non-heme iron, which is found in plant-based foods. Chicken liver is highest in iron, with 3-1/2 oz. containing 12.8 mg. Other good sources are oysters, lean beef and clams. Dark meat turkey and chicken are higher in iron than white meat. Only 10 to 15 percent of the iron you consume is absorbed by the body, according to the Office of Dietary supplements. Taking vitamin C or citrus fruits and juices along with foods high in iron increases the amount absorbed.
Beans
Vegetarians do not have a higher rate of anemia than those who eat meat, the Vegetarian Resource Group says. Beans are a good source of iron. Soybeans contain 8.8 mg of iron per cup, and lima beans contain 4.4 mg per cup. Other good plant-based sources of iron include black beans, pinto beans, blackstrap molasses, lentils, tofu, peas, tahini, prune juice, quinoa and tempeh. Dark-green leafy vegetables, such as Swiss chard, spinach and turnip greens, are also good sources of iron.
Fortified Foods
Fortified foods, usually breads and cereals, are another good source of iron in the diet. Fortified ready-to-eat cereal commonly contains 5 to 18 mg per cup serving, while one slice of fortified wheat bread typically contains 0.9 mg. Read the labels to find out which foods are fortified with iron.
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