Iron In Foods: The Best Dietary Sources

Are you feeling weak and tired? Is your performance slipping at school or work? You may be low in iron.

Iron is an essential mineral that helps to carry oxygen from the lungs around the body, according to the CDC. The most noticeable symptom if you don't have enough is feeling tired and weak. People lacking in iron are also likely to be cold, have trouble performing at work or school and may have weaker immune systems.

The Institute of Medicine recommends women ages 19 to 50 get 18 mg of iron a day (men need only 8 mg).

Vegans, long-distance runners, pregnant women and women with heavy periods are all at greater risk for low levels of iron, as are people who donate blood regularly or those with digestion problems that impact how nutrients are absorbed, according to MedlinePlus.

Luckily, it's easy to add more iron to your diet by eating iron-rich foods. It's also a good idea to eat these foods along with some extra vitamin C, which helps your body absorb iron, according to WebMD. Some people opt to take iron supplements instead, but keep in mind they can cause an upset stomach.

Click through the slideshow below to see some of the best (and healthiest!) sources of iron to add to your diet. All iron content counts listed are as reported by the Office of Dietary Supplements at the National Institutes of Health and the CDC, except where noted.

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• Beef

  Liver, 3 oz. -- 5.2 mg of iron Chuck, 3 oz. -- 3.1 mg of iron Ground beef, 85 percent lean, 3 oz. -- 2.2 mg of iron Top sirloin steak, broiled, 3 oz. -- 1.6 mg of iron <em>Flickr photo by <a href="http://www.flickr.com/photos/sporkist/4719353077/" target="_hplink">sporkist</a></em>

• Fish

  Canned clams, 3 oz. -- 23.8 mg of iron Canned oysters, 3 oz. -- 5.7 mg of iron Sardines, 3 oz. -- 2.5mg of iron Canned tuna, 3 oz. -- 1.3 mg of iron Fresh tuna, 3 oz. -- 0.8 mg of iron Crab, 3 oz. -- 0.7 mg of iron Shrimp, four large -- 0.3 mg of iron Halibut, 3 oz. -- 0.2 mg of iron

• Poultry

  Chicken liver, 3 oz. -- 11 mg of iron Turkey, dark meat, 3 oz. -- 2 mg of iron Turkey, light meat, 3 oz. -- 1.1 mg of iron Chicken, dark meat, 3 oz. -- 1.1 mg of iron Chicken, light meat, 3 oz. -- 0.9 mg of iron <em>Flickr photo by <a href="http://www.flickr.com/photos/pinksherbet/4139402158/" target="_hplink">Pink Sherbet Photography</a></em>

• Cereal

  Dry, 100 percent iron-fortified, 3/4 cup -- 18 mg of iron Instant oatmeal, iron-fortified, 1 packet -- 11 mg of iron Dry, 25 percent iron-fortified, 3/4 cup -- 4.5 mg of iron

• Beans

  Soybeans, 1 cup -- 8.8 mg of iron Kidney, 1 cup -- 5.2 mg of iron Lima, 1 cup -- 4.5 mg of iron Blackeye peas, 1 cup -- 4.3 mg of iron Navy, 1 cup -- 4.3 mg of iron Black, 1 cup -- 3.6 mg of iron Pinto, 1 cup -- 3.6 mg of iron <em>Flickr photo by <a href="http://www.flickr.com/photos/jamesrbowe/6018279017/" target="_hplink">James Bowe</a> </em>

• Lentils

  1 cup -- 6.6 mg of iron <em>Flickr photo by <a href="http://www.flickr.com/photos/emiline220/4343406017/" target="_hplink">Emily Carlin</a></em>

• Leafy Greens

  Spinach, fresh, 1/2 cup -- 3.2 mg of iron Spinach, canned, 1/2 cup -- 2.5 mg of iron <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2844/2" target="_hplink">Collards, fresh</a>, 1 cup -- 2.2 mg of iron Spinach, frozen, 1/2 cup -- 1.9 mg of iron <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2413/2" target="_hplink">Collards, frozen</a>, 1 cup -- 1.9 mg of iron <em>Flickr photo by <a href="http://www.flickr.com/photos/roolrool/4515063741/" target="_hplink">Rool Paap</a></em>

• Dried Fruit

  Raisins, 1/2 cup -- 1.9 mg of iron <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2044/2" target="_hplink">Prunes</a>, 1 cup -- 1 mg of iron <em>Flickr photo by <a href="http://www.flickr.com/photos/igboo/3890424161/" target="_hplink">.Larry Page</a></em>

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For more on diet and nutrition, click here.

Comments

[bahkey]

03:12 PM on 03/06/2012

I've slept with a few of my Dates

[Date tall big men]

02:49 PM on 03/06/2012

Everyday I make a smoothie with a few handfuls of spinach and some citrus with ice and a banana. Today I used tangerines for the citrus. Works great! Also, don't forget to keep an eye out for cast irons pans. I do most of my cooking in them. ---BTW, give us a shot if you are looking for a life companion.

[NightFlower]

01:07 PM on 03/06/2012

A great veggie diet packs in iron! Forget the meat -

[CaliChick2012]

12:37 PM on 03/06/2012

I don't understand how a vegan diet is in danger of low iron levels? I became vegan and this diet has given me more iron through beans and grains than my previous meat and dairy diet.

[henriette and hube]

11:47 PM on 03/06/2012

I used to be iron deficient from childhood and as a young adult, taking iron pills, and then I became a vegetarian and haven't had a problem since.

[AlexisM]

12:37 PM on 03/06/2012

Man, the first slides are of beef, fish and poultry?? Talk about the animal protein hegemony in our society! How about some iron sources that won't give me other health problems like a predisposition to cancer, diabetes and heart disease? I'll take the spinach and beans, please.

[sabelmouse]

09:32 AM on 03/06/2012

fortified cereal ? i thought we were going for sources not supplements.

[Fromageball]

01:04 PM on 03/25/2012

I was thinking the same thing!

[outasite]

08:50 AM on 03/06/2012

Lentil soup! Carrot, celery, a little onion and garlic, and some good chunks of tomato left to simmer. A winter favorite!

[capitaldysfunction]

06:42 AM on 03/06/2012

I learned that clams are the iron powerhouse champion from this report. A recent doctor's visit was also a learning experience for me: iron blood levels, even if less than optimum, may be sufficient and not require iron supplementation if the levels are stable. Iron supplements are correlated with premature death. You may need iron if you're anemic as I am but it may be over prescribed by some doctors. Also, animal sources of iron are better assimilated by the body than plant sources. Most iron supplements are derived from plant sources.

[tarotcardreadings]

01:45 PM on 08/06/2012

I agree with you. My body absorbs iron better from meat than from veggies.

[Cassandrawept]

04:48 AM on 03/06/2012

There are plenty of other causes to tiredness. It's ill advised to eat too much iron rich food. Iron will cause premature aging in people who don't need the iron. You would do much better finding out what is wrong with you.
Some people need a lot more magnesium, because they aren't eating the green vegetables which provide it. Some need other vitamins and minerals. Some need diagnosis for illnesses and the proper medication.

[Alvarask]

08:46 AM on 03/10/2012

You're right. My energy levels went way up once I started properly supplementing iodine and magnesium.

[Cassandrawept]

04:19 PM on 03/11/2012

Try green vegetables. Chlorophyll contains magnesium in the same way hemoglobin contains iron. I found iodine to be very helpful after years of avoiding it (because I take thyroid supplements (t3,t4). I think kelp is an excellent source. Nori, japanese seaweed would seem to have it.

[Terri Skau]

02:52 AM on 03/06/2012

I do eat all of what was shown but the liver...and ground beef. I prefer to have chuck ground up by the butcher for that purpose..What can I say I love to cook..;-)

[peachfuzz]

09:21 PM on 03/05/2012

I love lentils -- cheap too.

[henriette and hube]

11:49 PM on 03/06/2012

Do you make lentil salad which as know as Bistro Salad? Yum. I have it almost weekly during the summer months though good all year round and so easy to make.

[mushimom]

11:55 PM on 03/06/2012

Is it hard to make? Never heard of lentil salad...I would love to try to make it...;)

[peachfuzz]

11:06 AM on 03/07/2012

No, I make more of a savory dish for winter: onions, herbs, sun-dried tomatoes, olive oil.

[NobleTry]

08:54 PM on 03/05/2012

Eww.

Seriously.

That is soo gross.

[lilyvnshtp]

08:35 PM on 03/05/2012

Dark chocolate has a lot of iron in it. Really! Heckuva lot better than liver, too :)

[spkninglsh]

01:26 AM on 03/06/2012

That's the only reason I eat a pound a day. Hah!

[bahkey]

03:13 PM on 03/06/2012

Caffeine loaded

[Vanessa Jackson]

07:36 PM on 03/05/2012

The Cure is in the Food.....

[henriette and hube]

11:50 PM on 03/06/2012

The wisest comment on this thread.
fanned......

[glowgirl]

06:01 PM on 03/05/2012

Being vegan, a runner and a woman with heavy periods....well I always need iron. Everyday I make a smoothie with a few handfuls of spinach and some citrus with ice and a banana. Today I used tangerines for the citrus. Works great! Also, don't forget to keep an eye out for cast irons pans. I do most of my cooking in them.

[Vanessa Jackson]

07:47 PM on 03/05/2012

I have used Red Raspberry Leaf tea for my periods and have my daughters using it too. It tones the uterus. My kids doctors used it during her pregnancy. I also used Black strap molasses for iron in yogurt or a smoothie.

[spkninglsh]

01:27 AM on 03/06/2012

I'm a vegetarian, so thanks for the tips. Cast iron pans rule!