What Foods Are the Best Source of Iron?

Lack of iron is the world's most prevalent diet deficiency. Women are most at risk of having a low iron level. An average woman needs 18 milligrams of iron per day, while men need an average of 10. Women of child-bearing age must ensure they are getting enough iron in their diets to prevent iron-deficiency anemia, which can increase the risk of complications during pregnancy. This can be accomplished by eating foods that are rich in iron, along with foods that contain high levels of Vitamin C.

Vitamin C and Calcium

Eat foods that contain a lot of Vitamin C. Vitamin C helps your body absorb iron. This is particularly helpful if you are a vegetarian. Typically, vegetarians consume less iron because they get the mineral from plant foods rather than meat. This problem can be counteracted by consuming foods that are high in calcium, which makes iron more easily absorbed into the blood. Iron is ample in foods such as beans, whole grains, spinach and dried fruit. All of these are good choices for vegetarians and non-vegetarians alike.

Red Meat and Iron-Rich Cereal

Eat red meat, which is a good source of iron. If you are concerned about fat, choose leaner cuts of meat. Pork and lamb are also good sources of iron, as is liver. Iron-enriched cereal is a good source of iron, and many cereals are now fortified with iron. Check out the labels for the amounts listed. The brand Total contains one of the highest levels available. Cream of Wheat cereal provides 10 milligrams of iron in a one-cup serving, making it a good source of iron.

Grains, Legumes and Vegetables

Brown rice and whole grain bread offer a good amount of fiber and lots of iron. Eat an English muffin for breakfast, or try a bowl of oatmeal. Pita bread and Raisin Bran cereal have high levels of iron as well. Sunflower seeds, kidney beans and chickpeas are all high in iron and easy to add to your meals.Try tossing some sunflower seeds or kidney beans into your salads. Potatoes and broccoli are great sources of iron and fiber and make healthy additions to your diet.

Finally, try taking a tablespoon or two of blackstrap molasses twice a day to boost your iron level. Blackstrap molasses is also high in potassium. For better flavor, you can add it to coffee or milk.

Adding some of these foods to your diet will help with low iron levels. If you suspect your iron is still low, check with your physician. He will determine whether you need an iron supplement.