You don’t need to eat liver to get enough iron in your diet, though it is the highest source of iron in any food, with a whopping 25 mg per three ounce serving. Actually, you don’t need to eat meat at all to get enough iron. There are many iron rich foods in other food groups.

Most vegetables and fruits contain some iron and many are rich in this mineral that is vital to all life. Today, most milk, bread and cereal are fortified with iron and there are many fruits and vegetables that are high in iron also.

Foods rich in iron give a real boost to your overall health and energy level, as the iron builds the red blood cells needed to carry oxygen throughout the body. Iron is also necessary for the metabolic process, the health of the immune system and regulating our body’s temperature.

1-Three Important Tips

*Vitamin C helps the body absorb iron, so choose foods that will combine both at each meal.

*Cook in cast-iron pots; iron in the pots will leech into the foods.

*The tannins in tea reduce the amount of iron we absorb from our foods, so don’t drink tea with meals.

2-Meat-Seafood-Poultry

*Choose lean cuts of beef, pork and lamb and remember, the darker the meat the more iron it contains.

*Beef and chicken liver as well as other organ meats give you the most iron per serving.

*Clams are second only to liver in the amount of iron they contain. Oysters, tuna, salmon, shrimp, mussels and other fish are also high in iron.

*Egg yolks, though high in cholesterol, are also high in iron. Cut your cholesterol elsewhere and keep eggs in your diet.

3-Vegetables-Fruits-Herbs

*As with meat, the same rule holds true for vegetables: the darker it is, the more iron it contains.

*Eat dark green, leafy vegetables such as collards, turnip greens, spinach, chard, kale, endive, bok choy, and mustard.

*Beans, peas and legumes, dried or fresh, are a good source of iron. Choose from lentils, lima, kidney, soy, navy, pintos, chickpeas, green peas and black eye peas.

*Add peppers and tofu to salads, casseroles and soups to increase the iron in each serving.

*Eat Broccoli, Brussels sprouts, beets, potatoes, sweet potatoes and artichoke at least once a week.

*Fresh or dried, some fruits are high in iron. Use them as snacks to get more iron each day. Try apricots, dates, figs, raisins, peaches and prunes.
Prunes

In addition to these choices, there are nuts and seeds such as almonds, walnuts, sesame seeds and pistachios, which are high in iron. You can also choose dairy products, cereals and breads that are fortified with iron. If you think your iron may be low, try these tips for adding foods high in iron to your diet.

One of four things usually causes low iron; loss of blood, growth spurts, pregnancy or low iron diets. All can be remedied by a change in the diet with the exception of loss of blood due to surgery or an accident.

One of the first signs of low iron is feeling tired and sluggish. A quick look at the inside of your eyelids and your fingernails will give you a clue. If the color is pale instead of a healthy dark pink, you may need to eat more foods rich in iron.