by William Menna

Created on: June 23, 2009

Iron in an important nutrient in the body, but it is frequently under-consumed. Iron is necessary in the development of hemoglobin, a key component of blood. If you aren't getting enough iron in your diet or you need to increase your blood's iron composition, there are a number of iron rich foods that can boost your daily intake. If the body is having trouble absorbing iron, an increased intake of vitamin C can improve the body's rate of iron absorption.

Meat and eggs:

The meat family can be an ample category of foods rich in iron. Meat products actually have lesser iron content than grains and cereals, but the body is better able to absorb the type of iron found in meat products. Pork is among of the best variety of meat for iron. Red meat like beef is a better source of iron than chicken, though chicken still has a decent amount of iron. Liver is actually the best meat source of iron, often containing ten or more milligrams per serving. Also under the protein umbrella, egg yolks contain a significant amount of iron.

Seafood:

Fish is among the best iron rich foods. Oysters, scallops, and mussels are three of the best types of seafood for iron content, containing as much as six to eight milligrams of iron in a single serving. Other good sources of iron in the seafood world include cod, sardines, salmon, tuna, and shrimp.

Fruits and vegetables:

Prune juice or prunes, watermelon, apples, and figs are among the best fruits for iron content. Vegetables that are rich in iron include beats, spinach, and broccoli; green leafy veggies generally have high iron content. Soybeans, baked beans, kidney beans, green beans, and basically anything in the bean family are good as well.

Cereals, grains, and nuts:

Several breakfast cereals, particularly bran cereals and corn flakes can be great iron rich foods. Check the nutrition facts for specific iron contents for individual cereal brands as content may vary. Whole wheat products as well as yeast and flour contain a great deal of iron. Nuts are great iron rich foods - almonds, pistachios, and cashews are the highest in iron content.

Foods to avoid:

Certain foods may actually hamper the body's ability to absorb iron. These could include coffee, tea, and milk and dairy products. At the very least, these products are not good sources of iron, so if you are trying to increase your body's iron content, keep these to a minimum.

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