The Iron-Rich Foods

Iron deficiency is common among women. Check out these foods to get more iron in your diet.

Egg yolks

 

Eggs are a nutritional powerhouse rich in protein, healthy fats and various vitamins and minerals, including iron. And they're so easy to prepare -- enjoy hard boiled as a snack or add to salads.





Liver

 

This organ meat boasts one of the highest iron content: A 3-ounce serving provides at least 3.5 mg of heme iron -- that's about 20 percent of the daily value recommended for women. Serve paté as an appetizer on whole grain crackers or toast.





Red meat

 

Iron deficiency is a common nutrient deficiency, especially in women, and if left untreated can lead to anemia. Eating iron-rich foods can boost your iron levels. Red meat such as beef is a rich source of heme iron, the form of iron that is most readily absorbed by your body. Choose lean cuts to cut back on the fat.





Dark, leafy greens

 

Dark leafy vegetables such as spinach and collards are great plant-based sources of iron. To improve your iron uptake, eat them together with vitamin C-rich foods (such as tomatoes, broccoli and bell peppers), which can help your body better absorb the iron.





Mollusks

 

These are excellent sources of iron: A serving of 4 clams provide at least 3.5mg of iron, while a serving of 6 scallops or 3 oysters contain 2.1mg to 3.4mg.





Poultry

 

Heme iron is found in animal foods, including poultry. Chicken and turkey make great alternative heme iron sources to red meat. They're also naturally low in fat as long as you don't eat the skin.





Beans, lentils, chick peas and soybeans

 

These are excellent sources of non-heme iron -- add them to soups, salads and casseroles. Iron from plant-based foods are not as easily absorbed as iron from animal products. So if you are a vegetarian, ensure you consume more non-heme iron in your diet.





Dried fruits

 

These iron-rich fruits make delicious snacks and include dried prunes, raisins and apricots. Eat them on their own or add to cereals, breads, cookies and desserts.





Molasses

 

A great source of iron, one tablespoon of blackstrap molasses provides 3.5mg of iron. Use it as a partial substitute to sugar.