Iron-Rich Foods
Iron's health benefits, how much you need, and good food sources
Benefits of Iron
One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.
Recommended Amount: How Much You Need
We agree with the current government guidelines that recommend a daily iron intake of 8 milligrams (mg) for men and 18 mg for women. If you're pregnant, increase your daily amount to 27 mg, and if you're past menopause, reduce it to 8 mg.
Good Sources of Iron
It's best to get your iron from food, so don't use supplements unless you've been diagnosed with iron deficiency or are at risk for it and have been instructed by your doctor to do so. Some iron-rich foods include:
| Cereal Total Raisin Bran (1 cup) Cheerios (1 cup) |
18 mg 9.5 mg |
| Spinach, cooked (1 cup) | 6.4 mg |
| Oysters, raw (6 medium) | 5.5 mg |
| Kidney beans, cooked (1/2 cup) | 3.6 mg |
| Tomatoes, canned (1 cup) | 3.4 mg |
| Lentils, cooked (1/2 cup) | 3 mg |
| Ground beef, 85% lean (3 ounces) | 2.2 mg |
| Lima beans, cooked from frozen (1/2 cup) | 1.8 mg |
Try these iron-clad recipes:
- Tex-Mex Taco Salad
- Mediterranean Lima Beans
- Mushroom, Sausage, and Spinach Lasagna
- Lemony Lentil Salad with Salmon
Find more healthy recipes with the RealAge Recipe Finder.
