The body needs iron to make healthy blood cells. A diet low in iron can cause anemia and lack of energy. But there are many ways to ensure that your diet contains the recommended amount if iron. Men and post-menopausal women, the requirement is 8 mg, pre-menopausal women, 18 mg, pregnant women, 27 mg
Vary your diet. High sources of iron are liver, lean meat, pork loin, oysters, clams, sardines, blackstrap molasses, and iron-fortified cereals. Good sources include shrimp, tuna, raisins, prunes, figs, most beans, and dark, leafy greens such as spinach.
Eat iron-rich foods (especially vegetarian sources) with vitamin C-rich foods. Vitamin C enhances iron absorption. Eat iron-fortified cereals with a glass of orange juice. Couple lean meats or bean burrito with a large serving of vegetables.
Cooking food in an iron skillet, which will add a little iron to food.
Save caffeinated beverages for between meals. Caffeine can reduce iron absorption.
Tips and Warnings
Pregnant women should not eat beef liver, because of its high content of vitamin A. and large amounts of vitamin A can be harmful to the fetus.
Do not take iron supplements unless advised by your doctor.