Here is a list of iron foods that will help you get enough of this important nutrient:
Iron foods from plant sources
Beans, including pinto, kidney, lima beans and chickpeas
Dried fruits, including apricots, seedless raisins, peaches, and prunes
Breakfast cereals, breads, pasta, muffins, egg noodles, tortillas and other products enriched with iron
Nuts, including walnuts, peanuts, pecans, pistachios, roasted cashews, almonds, sunflower seeds
Lentils and split peas
Potato (with the skin)
Green bell peppers
Iron foods from animal sources
Clams and mollusks
Salmon and tuna
Halibut, haddock, perch
Iron from animal sources seems to be better absorbed.
There are actually two types of iron that you can get from the foods you eat. One is “heme” iron that only comes from animal flesh foods. The other type of iron is called “non-heme” iron and is found in both animal and plant foods.
Scientific research suggests that the heme iron that you consume is more available to be absorbed into your system. This is in part because animal flesh foods also contain a special peptide that helps in the absorption of the non-heme form of iron.
You may not be getting enough iron
Nutritionists generally agree that across the globe, iron is the nutrient that is most likely to be deficient in the diet. This applies to both developed countries and underdeveloped countries, Those most vulnerable are children, pregnant women, and women in their reproductive years.
In developed countries where food is plentiful, iron deficiency may result from restricted diets, poor food choices, or inadequate absorption due to digestive tract disease.
In less developed countries, iron deficiency is more likely caused by an absence of iron-rich foods or enough food of any kind.
Excessive bleeding and heavy sweating from intense physical exertion can also cause iron deficiency.