Back in my vegetarian phase during college, my mom always said, "If you don't eat beef, you won't get enough iron." While it is a great source of this valuable mineral, red meat is not the only meat that contains iron. Chicken, turkey, and seafood such as oysters, tuna, and salmon are also high in iron. When it comes to vegetarian sources, beans, leafy greens, nuts, egg yolks, potatoes with the skin, and dried fruits can help you reach your recommended daily intake (RDI). The human body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, and an adult woman should get 18 milligrams of iron daily. Check out the chart below to make sure you're meeting the RDI of iron.
|Food||Amount||Amount of Iron (mg)|
|Fortified cereal||1 oz||4.5-7|
|Dried apricot||1/4 cup||1.5|
|Garbanzo beans||1/2 cup, cooked||3.4|
|Pinto beans||1/2 cup||2.2|
Continue reading to see what other foods contain iron and signs of iron deficiency.