What Foods Give You Iron?

 
 

Iron is an essential nutrient for good health. People who do not get enough iron through their diet can develop anemia and other medical complications. Women in their childbearing years should take in 18mg of iron each day. Men only need 8mg daily. Many different kinds of foods contain iron, from meats to vegetables and grains.

Liver

Beef and chicken livers are among the most iron-rich food sources, according to the USDA. Classified as organ meats, a 3-oz. portion of liver has between 5 and 10mg of iron.

Meats

Beef, chicken, pork and turkey all contain iron, according to the University of Illinois at Urbana-Champaign's McKinley Health Center. Animal-based sources of iron are called heme iron. The human body absorbs heme iron more effectively than iron found in non-animal sources.

Seafood

Many types of seafood also contain iron, including tuna, shrimp, oysters, salmon, flounder, cod and clams. Canned clams are one of the most iron-rich foods, according to the USDA. Three ounces of clams contains almost 24mg of iron. Other seafood sources of iron are more modest, providing between 0.7 to 1.2mg per serving.

Nuts and Seeds

Choosing almonds, and pumpkin seeds for snacks, and cooking with mustard seed and sesame seeds may help ward of anemia. Pumpkin and sesame seeds each offer about 5mg of iron per 1/4 cup, according to WHFoods. A serving of almonds (about 12 nuts) contains almost 1mg of the nutrient.

Beans

Beans of virtually any color or kind---black, white, baked, kidney, pinto, soy or refried---are an inexpensive source of iron. Half-cup servings of beans range from 2.4 to 4.4mg of iron, according to the USDA and WHFoods.

Green Vegetables

Spinach, green peas, green beans, broccoli and other greens are all rich in iron. Spinach weighs in near the top of the list for vegetables, with 1/2 cup of the boiled greens providing between 2 and 4mg per serving.

Dried Fruit

Apricots, dates and raisins are two good fruit sources of iron, according to the McKinley Health Center. Snacking on 1/4 cup of raisins can provide 1mg of iron. A moderate sized serving of 10 medium dried apricots or dates offers just over 1.5mg of iron. The iron found in dried fruit is called non-heme, because it is not an animal source of iron.

Fortified Grains

Many brands of rice, pasta and breakfast cereals are fortified with iron to provide essential nutrients. Whole wheat breads also contain some iron. Brown rice and whole wheat pasta may be natural sources of iron, while white rice and pasta may contain iron if the package says "enriched." Cold, ready-to-eat cereals as well as instant oatmeal can be a good dietary source of iron, according to the USDA's "Dietary Guidelines for Americans."

Posted in: Diet and Nutrition