An iron deficiency can cause fatigue, decreased immunity and anemia, a condition that can prevent your body from making enough healthy red blood cells. Adding iron-rich foods to your diet is one way to make sure you get plenty of this essential mineral. If your levels are low, your doctor might recommend an iron supplement in addition to eating foods that contain iron.
Iron is an essential mineral that supports the formation of red blood cells, which help transport oxygen through your entire body. The mineral plays a role in cell formation and differentiation and supports a healthy immune system. There are two forms of iron. Heme iron is found in animal foods, such as meat, poultry and fish. Nonheme iron is present in plant foods and is not as easily absorbed as heme iron is. Adult men need 8 milligrams of iron each day, and adult women require 18 milligrams.
Organ meats are among the top dietary sources of heme iron. A 3-ounce serving of chicken liver contains 11 milligrams of iron, and a 3-ounce serving of beef liver contains 5.2 milligrams. Any type of beef, such as hamburger meat, roast and steak, supply a healthy dose of iron. Chicken, turkey and pork each supply less iron than beef, but still contain a good amount. Seafood is another source of heme iron. A 3-ounce serving of canned oysters supplies 5.7 milligrams. Canned tuna, fresh crab, halibut and shrimp are additional seafood sources of heme iron.
Many plant foods supply a generous amount of iron, which is beneficial if you don't eat a lot of meat or if you are a vegetarian. Iron-fortified cereal, rice and bread are among the best sources of nonheme iron. A 3/4-cup serving of iron-fortified cereal can contain up to 18 milligrams of iron, and a packet of fortified instant oatmeal contains 11 milligrams. Beans, lentils, tofu, spinach, raisins and molasses each supply a good amount of nonheme iron as well.
Choose lean cuts of meat to keep your saturated fat intake low. Even lean cuts supply plenty of iron. Grill a chicken breast or lean steak and serve with a side of low-sodium canned beans and a spinach salad for a meal that supplies almost all of the iron you need for the day. Top a tossed green salad with cooked meat or beans to increase the iron content. Stir beans or white meat turkey into a pot of vegetable soup or chili. Serve iron-rich foods with a source of vitamin C. Vitamin C helps your body absorb iron more easily. Serve grilled meat with a side of red bell peppers or squeeze fresh lemon juice over a serving of fish, crab or shrimp.