Leafy greens, like spinach, are essential to an iron-rich diet.
Iron is an important nutrient in your everyday diets. You require iron to fortify your blood and aid in the production and oxygenation of red blood cells. According to the National Anemia Action Council, eating an iron-rich diet is one of the best ways for healthy people to maintain their iron levels. Iron rich foods include fruits, vegetables, meats and soy products.
Vegetables and Fruits
Leafy greens, like spinach, are some of the best iron-carrying foods available. Broccoli, kale, lentils and beans are also good sources of iron. Dried fruits, especially raisins and prunes, are high in iron. It is thought that thoroughly cooking vegetables can help make iron content more effective in the body. This includes soups and cooked bean dishes, so be sure to check the labels for iron content.
Meats and Fish
Most meat and fish dishes are a solid source of iron. Chicken liver and oysters top the National Institute of Health's Dietary Supplement list of iron-rich foods. Other options include lean beef, clams, dark-meat chicken and turkey, halibut, tuna, pork loin and shrimp. Include meat and fish in your diet responsibly and keep in mind that one serving is 4 oz., about the size of a deck of cards.
Grains
Fortified cereals and breads are an excellent way to work iron into your diet. Ready-to-eat fortified oatmeals, cereals and breads are thought to have the highest iron content, and it is recommended that the grains be certified "100 percent iron fortified." Most grains do not naturally contain high levels of iron, so read the labels when you shop for these items.
Anemia Facts
Anemia is defined as a lack of iron in the blood. Women of childbearing age, pregnant women, young children and teenage girls are all at risk for anemia according to the National Anemia Action Council. It is recommended that women between the ages of 14 and 50 need between 15 and 18mg of iron each day. For men, this dosage decreases to between 8 and 11mg. Check your food labels and be sure you are getting the recommended dosage of iron for your gender and age group.
Optimizing Iron Absorption
Getting your body to absorb iron is almost as important as getting enough of it in your diet. Citrus fruits are thought to boost the body's ability to store iron, so including a glass of orange juice or a fresh grapefruit in your diet is a good start. Unfortunately, some foods and drinks actually decrease the body's ability to absorb iron, including tea, wine, coffee and some grains.
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