Females lose iron during menstruation, so they need proportionately more iron-containing foods than men. Start enhancing your meal with liver, lean red meat, fish, egg yolks, dried fruits, soy products and blackstrap molasses. It's also important not to limit your diet changes to these iron-rich foods. Add beans, peas, nuts, seeds and green leafy vegetables to the mix. Try to stay away from spinach and rhubarb stems, though.
Spinach is green , but it contains oxalic acid, which reduces iron absorption.
Copper helps in iron absorption, so include egg yolks, cheese, seafood, wholegrains, apricots, cherries, and dried figs in your breakfast and as snacks. Vitamin C also helps in iron absorption, so have a glass of orange juice with your meals to provide the necessary nutrient and the antioxidant properties to boot. Whole grains also contain iron, but they contant phytates. These compounds slow down iron absorptions, so eat whole grains separately from other iron-rich foods. An additional thought, as always, is to avoid or limit the amount of tea, coffee, cocoa, colas and alcohol during mealtimes.