Top Iron-Rich Foods: Boost Your Iron Intake

Iron is an important mineral for cellular function, as it enables blood to transport oxygen throughout the body. People with deficiencies can develop anemia and/or symptoms of lethargy and susceptibility to illness.

Types

• Plant-based and animal-based food products contain different kinds of iron, with animal-based being considered better for nutritional needs, reports the Office of Dietary Supplements.

Top Animal-Based Iron Sources

• Chicken liver contains the highest amount of iron per serving, roughly 13 mgs per 3.5-oz. serving, compared with the next-best source, fried oysters, which contain 4.5 mgs for six pieces.

Top Vegetarian Iron Sources

• Many cereals and oatmeal are now fortified with iron. Legumes such as soybeans and lentils also offer significant amounts of iron for those looking to increase their dietary intake.

Benefits

• Up to 80 percent of people worldwide are iron deficient. Maintaining proper intake of roughly 8 mg per day for males and 18 mg per day for females can maintain intellectual performance.

Warning

• Excess iron may cause damage to the liver and the heart because of buildup caused by the body's inability to excrete unneeded quantities of the mineral.