Iron is an essential nutrient that we need to consume every day in order to stay healthy. It’s a trace mineral, which means our body only needs a tiny amount to function — but this heavy metal does a lot of heavy lifting.
Iron plays a major role in many important bodily functions, from forming red blood cells to boosting energy levels and supporting our immune system. It’s also vital to a healthy pregnancy.
That’s why it’s important to get enough iron in your daily diet. If you want to reap the benefits of this mineral, you can do so by eating a variety of nutritious, iron-rich foods.
Health benefits of iron
“Iron has a central role in the transport of oxygen through the body,” Sibylle Kranz, Ph.D., dietitian and spokesperson for The Obesity Society, tells TODAY.com.
It’s the main component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs and delivers it to the organs and tissues. Iron also makes up myoglobin, a protein in skeletal muscle that holds onto oxygen and releases it when the muscles need to contract or move, per the Cleveland Clinic.
Iron supports immune function because it’s necessary for the development of germ-fighting white blood cells, Kranz notes. Iron also helps the enzymes that drive reactions involved in metabolism and energy production.
And iron is required for healthy cell growth, especially in the brain, which is why it’s so important for pregnant women and children, Kranz explains.
Despite all of these benefits, many people don’t consume enough of this mineral.
How much iron do you need daily?
Iron needs vary depending on your age, gender and health status. According to the National Institutes of Health, the recommended daily intake (in milligrams) of iron for adults is:
- Men: 8 milligrams per day
- Women: 18 milligrams per day
- Pregnant women: 27 milligrams per day
- Adults over 50: 8 milligrams per day
Women of reproductive age need a higher daily intake of iron because it’s lost through blood during menstruation, Kranz notes.
Most adults in the U.S. get enough iron from food, per the NIH, but some people are at higher risk of an iron deficiency. These include people who are pregnant, have gastrointestinal disorders, follow a vegan diet or donate blood frequently.
Low iron levels can lead to anemia, which occurs when the body doesn’t have enough healthy red blood cells. Symptoms include fatigue, weakness, low exercise tolerance, pale skin and shortness of breath.
Individuals at risk of a deficiency may benefit iron supplements, TODAY.com reported previously. And everyone can increase their iron intake by eating more foods rich in this mineral.
Meats with the most iron per serving
“Meat, especially seafood and lean meat, are the best sources of iron for individuals who consume animal products,” says Kranz.
There are two forms of iron found in food: heme iron and non-heme iron, says Kranz. Heme iron is found in animal sources, whereas non-heme iron comes from plants and fortified foods.
Non-heme iron is not as well absorbed by the body as heme iron, says Kranz. This means you need to consume a lot more of it — almost two times the amount — to meet nutritional needs.
Eating meat is a much more efficient way to get iron. You only need a small amount to hit the recommended intake. If you eat meat as part of a diet rich in plants, including iron-rich vegetables and legumes, you’ll get plenty.
Here’s which meats offer the most iron per serving (based on a standard daily value of 18 milligrams):
Chicken Liver
Organ meat is incredibly nutrient-dense and good for you, even if it isn’t as popular as other meat options, and chicken liver is one of the most iron-rich meats you can eat.
Three ounces of cooked chicken liver packs 11 milligrams of iron, over 60% of the daily value, per the U.S. Department of Agriculture database.
In addition to iron, chicken liver is loaded with complete protein, B vitamins to support a healthy metabolism, vitamin A and brain-boosting choline.
If you’re hesitant about whole chicken livers, try the blended version in a savory pâté.
Oysters
Shellfish — which is, scientifically-speaking, considered a type of meat — is another excellent source of iron, says Kranz. The rich, salty flesh of oysters is loaded with minerals and vitamins.
One serving (3.5 ounces, or two to three large oysters) of cooked eastern oysters has 7.8 milligrams of iron, or 44% of the daily value.
If you down a dozen for an entree, you’ll easily meet your iron needs for the day.
Oysters also pack over 100% of the daily value of selenium and immune-boosting zinc. Plus you’ll get a hefty dose of lean protein and healthy fats, including omega-3 fatty acids which support heart and brain health.
Mussels
Mussels are another iron-rich shellfish, which can help fight fatigue and support healthy muscles.
Three ounces of cooked blue mussels provide nearly 6 milligrams of iron, or about one-third of the daily value.
In addition to iron, mussels are loaded with protein, energy-boosting vitamin B12, omega-3 fatty acids and manganese.
Enjoy fresh mussels steamed, or try canned mussels, a delicious and budget-friendly option.
Duck Breast
Duck is a nutrient-rich poultry option that will provide a hefty dose of iron along with amino acids and other micronutrients.
One serving of cooked, meat-only duck breast contains nearly 4 milligrams of iron, or about 22% of the daily value.
Duck breast is also great source of complete protein, B vitamins, phosphorus and selenium.
Bison
A naturally lean, high-protein meat, Bison is a great source of iron.
One serving (a 4-ounce patty) of cooked grass-fed ground bison contains over 3.2 milligrams of iron, 18% of the daily value.
In addition to energy-boosting iron, bison is rich in B vitamins and other minerals.
Bison is a free-range game animal, which means the meat tends be higher in nutrients and anti-inflammatory omega-3s but lower in saturated fat than grain-fed beef, for example, TODAY.com previously reported.
Sardines
Sardines are a nutritional powerhouse known for their protein and healthy fat content — but the tiny fish are also a good source of heme iron, according to Kranz.
One can of sardines packed in oil, drained, provides nearly 3 milligrams of iron, or about 16% of the daily value.
Canned sardines are a convenient, healthy seafood that’s loaded with nutrients. In addition to iron, sardines provide heart-healthy omega-3s, calcium for strong bones and some vitamin D.
Beef
Surprised to see beef last on the list? Red meat gets a reputation for being rich in heme iron — and it is. While beef does get edged out by other meats with more iron per serving, it’s still a good source of this essential mineral, says Kranz.
One serving of bottom round steak, trimmed to 0% fat, provides about 2.5 milligrams of iron, which is about 11% of the daily value.
Beef is a great source protein, featuring all nine essential amino acids, as well as vitamin B12, which supports healthy red blood cells along with heme iron. It’s also high in creatine, which provides energy to the cells and improves athletic performance.
In addition to these meats, there are plenty of iron-rich plant foods, including white beans, lentils, spinach and tofu.
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