Broccoli is a low-oxalate veggie with only 2 mg per cup. It's also high in fiber and protein, as well as a variety of minerals and vitamins. People should eat more vegetables, especially fruits and veggies high in vitamin C like oranges, tomatoes, and peppers. Vitamin C helps your body remove iron from waste products, so eating enough vitamin C can help prevent iron overload. Also, green, yellow, and red vegetables are good sources of carotenoids, which help the body use iron properly. Finally, be sure to include beans in your diet whenever you add iron because their gas-forming properties help release the iron from stored reserves in your body. Iron is needed for healthy blood cells and for maintaining strong muscles and bones. Women who are pregnant or plan to become pregnant should not eat more than 18 mg of dietary iron per day. For other women, the recommended daily amount is 8 mg for males and 16 mg for females. The best source of iron is iron-rich meat, fish, and poultry; eggs; and whole grains. Non-meat sources include soy products, dried fruits, and dark-green vegetables. Lean beef contains 7 mg of iron per ounce; pork has 6 mg; lamb has 5 mg; chicken has 2 mg; turkey has 0.5 mg.