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Iron functions as an integral nutrient in the human body, helping to boost red blood cell volume. Red bloods perform the critical function of carrying oxygen to body tissue. Inadequate iron in the body decreases the production of hemoglobin, the ingredient that encourages red blood cells to carry oxygen. Lack of iron can cause a condition called iron deficiency anemia that can cause pale skin, weakness, fatigue, irregular heartbeat and headache, according to the Mayo Clinic. Finding the highest iron foods to help increase iron levels should be just part of the treatment for low iron levels. Consult with your doctor for further treatment involving injections or supplements. The Mayo Clinic recommends only using supplements on the advice of a physician since overload of iron can cause liver damage.
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The body readily absorbs heme iron due to its chemical construction. Heme iron is found in foods such as fish, poultry and red meats. Heme iron comes mainly from animal sources of foods, according to the Blood Index.org, a non-profit educational organization. The body readily can absorb from 15 to 35 percent of heme-based irons, making this animal-based iron source one of the highest available for humans.
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Non-heme iron comes from foods containing plant sources such as green leafy vegetables, grained cereals and legumes. The body absorbs non-heme iron less efficiently than heme iron at a rate of 2 to 8 percent. Sources of vitamin C can be used to boost non-heme iron absorption. In contrast, calcium can inhibit the absorption of iron so calcium, according to Providence Health and Services.
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Green leafy vegetables top the list of vegetables containing the highest amount of beneficial iron. Spinach is a great source of iron as is broccoli. Other vegetables high in iron content include peas, lima beans, green beans and soybeans. Fruits to incorporate in a high iron diet include watermelon, raisins, dried apricots, figs and prunes.
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Liver is the highest available source of iron, according to the Blood List. Lean cuts of beef tenderloin and eye of round also contain good amounts of iron. In general, pork contains more iron than beef and chicken. Fish provide iron although not at the high levels as other meats. Seafood such as halibut, tuna, blue crab and shrimp also contain heme iron.
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Surprisingly, some cereals contain very high levels of iron. Bran flakes and hot cereals contain high levels of iron through supplemental additions to these foods. The breakfast table mainstays of Cheerios, Special K, Rice Krispies and Raisin Bran also provide at least 2 mg of iron per serving to contribute to the recommended daily allowance. Whole meat bread, corn tortillas and brown or enriched rich also provide moderate iron intake at roughly .5 mg per serving.
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Providence Health indicates that adequate iron intake for men and postmenopausal women should be 10 mg per day. Menstruating women should have 18 mg of iron each day for optimum health. Of course, recommended iron intake differs for children and the elderly as well as those being treated for specific diseases. Appropriate iron intake should be discussed with your doctor. Your doctor can also perform blood tests to measure your level of anemia to assist in these recommendations. The Vegetarian Resources Group also states that recommended iron intake for vegetarians differ because these individuals don't receive iron from heme foods. In addition, tea and coffee can reduce absorption of iron when consumed at the same time as iron foods sources.
