The Livestrong.com list of foods high in iron includes major iron-rich fruits and vegetables.

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Red blood cells can carry oxygen to every part of your body with the help of iron.It's a component of myoglobin which is found in muscle cells.Your body will not be able to produce enough red blood cells if you don't have enough iron.

Maintaining optimal red blood cell production is dependent on getting enough iron in your diet.There are either heme or nonheme iron.Heme iron is found in animal sources of food, while nonheme iron comes from plant sources.Your body absorbs the most iron from beef, poultry, and fish, all of which contain both heme and nonheme iron.

According to the National Institutes of Health, most people in the United States get enough iron in their diet, but many are deficient based on factors such as race and sociodemographic variables.Babies, young children, adolescent girls, and women who are pregnant or premenopausal are most at risk for iron deficiency.

If you're not getting enough iron from your diet, you may experience fatigue, brain fog, and other symptoms, which can lead to iron deficiency.Some people can develop an iron deficiency if they reduce their intake of nonheme sources of iron such as grains.

If you get too much iron in your diet, you could experience symptoms such as chronic fatigue, joint pain, and abdominal pain.People at risk for iron overload include those with a condition known as hereditary hemochromatosis, which causes excessive absorption of iron.

The RecommendedDietary Allowances for iron are provided by theNIH.The values do not include the RDAs for vegetarians, which are about 1.8 times higher than the carnivores.Nonheme iron is less bioavailable than heme iron from animal sources.

According to the National Institute of Health, pregnant women who eat meat should get 27 grams of iron a day, while lactating women need 9 grams.The amount of nonheme iron that pregnant vegetarian women need per day is 49.Lactating women who are vegetarian should aim for 16.

Iron can be found from food sources rather than supplements.Adding iron supplements to your diet is a good idea for people with certain health conditions.

You can boost your iron intake by getting more whole foods in your meals.This list of whole foods high in iron, which also contain other important vitamins and minerals, can be found from plant-based or animal sources.

Organ meats are a good source of heme iron.A serving of beef liver has iron in it.It is an excellent source of vitamins A, B12, riboflavin, and other vitamins.

Chicken hearts weigh in at around 6 grams of iron per 4-ounce serving.

Oysters are an excellent source of iron.A serving of raw oysters from a certain area may contain more iron than others.It has 8 grams of protein.

clams and shrimp are great options if you're not a fan of oysters.A 3-ounce serving of clams has more iron than a 4-ounce shrimp serving.

Lentils are a plant source of iron.A 100 gram serving of lentils has more than 3 grams of iron.Lentils have 8 grams of fiber per serving.Lentils are high in many vitamins and minerals.

Another source of iron is chickpeas.A half cup of chickpeas has iron and other minerals.Folate is one of the B-complex vitamins, and it also has 6 grams of fiber.

White beans are a good choice.A half-cup serving has more than 3 grams of iron.The half-cup serving has a lot of vitamins, minerals, and fiber.

Dark chocolate is a good source of iron.A one-ounce serving of dark chocolate has almost 4% iron and 170 calories.

sardines, tuna, and mackerel are some of the best sources of iron.It is possible to find canned fish like whole sardines, which has nearly 3 grams of iron, as well as other vitamins and minerals.

The canned tuna is rich in iron.A 6-ounce can of tuna has a lot of vitamins and minerals.If you choose the kind packed in water, not oil, canned tuna has less than 150 calories per serving.

A 3.5-ounce serving of whole, raw mackerel contains more than three times that amount of iron.

The nutrition powerhouses of whole grains include fiber, vitamins, and minerals.Many people following a gluten-free diet are attracted to the ancient grain quinque.A cup of cooked quinoa has iron in it.It also contains a lot of vitamins and minerals.

Amaranth is a member of the ancient grain family.A cup of cooked amaranth has more than 5 grams of iron.It has a lot of vitamins and minerals, including more than 5 grams of dietary fiber, a 9.4 gram of protein, 368 of phosphorous, and 332 of potassium, to name a few.

Seeds are a big source of iron and other vital vitamins.A single ounce of pumpkin seeds contains a lot of vitamins and minerals.

About 20% of your recommended daily value is due to the fact that chia seeds have a lot of iron, fiber, and calcium.

Another nonheme source of iron is nuts.Cashews can be added to a smoothie.There are vitamins, minerals, and beneficial monounsaturated fats in one ounce.

A quarter-cup serving of almonds has more iron than an ounce of pine nuts.

Red meat is an excellent source of iron.One 4-ounce tenderloin steak with the fat trimmed has less than 3 grams of iron.It's a good source of vitamins B-12, zinc, and other minerals.

Red meat is a good source of iron.A 4-ounce serving of ground bison is packed with more than 17 grams ofProtein and has 2.3 IU of iron.

Popeye wolfed down all those cans because of iron.Depending on the source, there are three cups of raw spinach.It has 25% of your recommended daily value of vitamins C and calcium.

In terms of nutrition, potatoes don't always get the credit they deserve.They are a good source of vitamins C and B, as well as being high in iron.One medium-sized baked potato with the skin has more iron than the average person.

Tofu is low in calories and high in vitamins.It has 2.5 grams of fiber per serving.A 3-ounce serving of tofu contains a lot of iron and calcium.

Most dehydrated fruits have high levels of iron, fiber, and other vitamins.It's not bad for a mid-afternoon snack if you have one little box.Raisins are an excellent source of B vitamins.

Similarly, a small serving size of 5 dried apricots or 5 pitted Medjool dates contains about 1 mg of iron each.

cruciferous vegetables such as broccoli are loaded with vitamins and minerals.It's a great source of nonheme iron.A cup of chopped broccoli has just a small amount of iron, but it also has a lot of other vitamins and minerals.

Chicken and turkey are both sources of animal-based iron.Each serving of roasted turkey or chicken breast contains about 1 gram of iron.

Put some of these iron-rich foods on a regular rotation as part of a well-balanced, healthy diet if you think you aren't getting enough iron.Those with health conditions affecting their iron absorption, as well as certain age groups, and those who already meet their requirements, should not increase iron intake.It's important to monitor your intake to make sure you're getting the right amount of iron for your age group.If you're low on energy and showing signs of anemia, it's a good idea to have your hemoglobin levels tested by your healthcare provider.

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