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Red meat is the largest known food source of easily-absorbed iron content. Organ meats in particular, such as liver, are especially high in iron. Don't worry, vegetarians, you have many options, which will be discussed later. Iron in meat is known as heme iron, which comes from the hemoglobin in the animal tissue. It is more easily absorbed when eaten than plant-derived sources of iron, at about a 30% rate of absorption. There is no iron in fat, so you should have no qualms about choosing extra lean ground beef or trimming the excess fat off your roasts and steaks. Iron content examples: beef chuck roast, 3.2 mg per 3 oz.; ground beef, 2.2 mg per 3 oz. For these examples, keep in mind that a male over age 18 should consume 8 mg or iron per day; a non-pregnant female age 19 to 50 should consume 18 mg per day. Generally speaking, seafood is not as substantial a source of iron as red meat. However, particular items like canned clams and cooked oysters are among the most-iron rich foods of any type. Shrimp and sardines are also good sources of iron; salmon and tuna have somewhat less, but also offer valuable nutrients like omega-3 fatty acids. Iron content examples: canned clams, 23.8 mg per 3 oz.; sardines, 2.5 mg per 3 oz. These white meats provide solid amounts of heme iron, although not as much as red meat or higher-iron seafood options. Turkey is a good choice, providing more iron than chicken or ham. If you enjoy liver or other organ meats (like turkey or chicken giblets), you're in luck - these can provide substantial amounts of iron. Iron content examples: liver / giblets, 5.2 - 9.9 mg per 3 oz.; duck, 2.3 mg per 1/2 cup. As non-heme iron sources (not contained in hemoglobin), the iron content in grains (as well as beans, nuts, fruits, vegetables, and so on) is not as well-absorbed when consumed -- usually less than 10% absorption, compared to 30% for heme iron. It still counts toward your overall intake, but it should not make up the entirety of your iron consumption. Practically all breads, cereals, and anything else made from grains offers iron content. However, iron-fortified breads and breakfast cereals are the best choice if added iron consumption is your goal Iron content examples: fortified dry cereals, 1.8 - 21.1 mg per 1 oz; fortified instant hot cereal, 4.9 - 8.1 mg per packet. Even if you do consume meat, picking up iron from non-meat sources like beans, nuts, and vegetables can only help, and will offer a host of other healthy vitamins, minerals, and nutrients. Proteins like soybeans, lentils, kidney beans and chickpeas are solid sources of non-heme iron. So go ahead and pick the tofu burger if you aren't a meat-eater. Dark, leafy greens like spinach and kale, dried fruits like apricots, prunes, and figs, nuts and seeds such as peanuts and pumpkin seeds, potatoes and rice, and brewer's yeast and molasses are among the many sources or iron available to vegetarians and omnivores alike. Iron content examples: cooked lentils, 3.3 mg per 1/2 cup; cooked spinach, 3.2 mg per 1/2 c.; roasted pumpkin seeds, 4.2 mg per 1 oz.

Summary:
Eat lean red meat. Select iron-rich seafood. Mix in pork and poultry. Go for more grains. Choose vegetarian options.