The Importance of Iron in Your Diet
Iron is an important mineral that’s necessary to keep the body functioning properly. Hemoglobin, an iron-containing molecule, carries oxygen to every cell in the body. Without enough iron, your body won’t be able to make enough oxygen-carrying red blood cells. This can prove fatal – especially in young children and pregnant women.

The Most Common Sources of Iron
When it comes to iron-rich foods, there are plenty to choose from. The most common sources of iron are animal products, such as red meat, fish, poultry and organ meats. Plant-based sources of iron include legumes, eggs, dark leafy green vegetables and fortified foods like breakfast cereals. Here’s a closer look at some of the most iron-rich foods.

Red Meat
Red meat contains a type of iron called heme iron. This type of iron is more easily absorbed by the body than non-heme iron which is found in plant-based foods. Examples of red meat include beef, lamb and pork. Each 3-ounce (85 gram) serving of lean beef contains 2.5 milligrams of iron — that’s 14% of your daily iron requirement.

Organ Meats
Organ meats are among the richest sources of heme iron. A single 3-ounce (85 gram) serving of beef liver contains 7.5 milligrams of iron – that’s 42% of your daily iron requirement. Other types of organ meats include heart, kidney and giblets.

Fish
Many types of fish are an excellent source of iron. Tuna and salmon are two of the most abundant sources of iron, with a 3-ounce (85 gram) serving of canned tuna containing 0.6 milligrams of iron. Both canned tuna and salmon can make a great addition to salads and sandwiches.

Legumes
Legumes, including beans, lentils, soybeans and peas, are great sources of iron. A cup of cooked lentils, for example, contains 6.5 milligrams of the mineral — that’s 35% of your daily iron requirement. Legumes are also a great source of fiber, protein and other essential nutrients.

Dark Leafy Green Vegetables
Dark leafy green vegetables, such as spinach and kale, are an excellent source of iron. A cup of cooked spinach contains nearly 6 milligrams of iron – that’s 33% of your daily iron requirement. For convenience, you can buy baby spinach and enjoy it raw in sandwiches and salads.

Fortified Breakfast Cereals
Many types of breakfast cereals are fortified with iron. These cereals usually contain 4–20% of your daily iron requirement in a single serving. They’re a great way to increase your iron intake, and make for a delicious and nutritious breakfast option.

The Bottom Line
Iron is an important mineral that’s needed to keep the body functioning properly. Meat, fish, legumes, dark leafy green vegetables and breakfast cereals are some of the most common and abundant sources of iron. To get enough of this essential mineral, it’s important to include a variety of these foods in your diet.