Foods High in Iron

Iron is a mineral the body needs to make hemoglobin, the protein in red blood cells that carries oxygen from the lungs throughout the body. It also supports immune function and normal energy metabolism. Adult men need 8 mg per day; women aged 19–50 need 18 mg per day. Iron from animal foods (heme iron) is absorbed more readily than iron from plant foods. Top sources include meat, poultry, seafood, beans, and fortified cereals. Source: NIH Office of Dietary Supplements.