Fix it With Food!
Don't let iron deficiency force you to pass up fun opportunities. To
ensure that your red blood cells are able to carry enough oxygen
throughout your body and that you have plenty of energy, consume the
recommended daily allowance (RDA) of 15 milligrams (mg) daily if
you're under the age of 50, 10 mg a day if you're over 50, or 30 mg
daily if you're pregnant. Iron-rich foods encompass a wide variety
of ingredients and are easy to add into the food and meals you
already prepare. Lettuce, mustard greens, spinach, and other leafy
green veggies all supply a fair amount (about .85 mg per serving) of
iron. Not a salad fan? Add these foods to omelets and soups �?this
will also help you to get your 5-A-Day as well. Red meats like beef
will supply you with 1.5-2 mg of iron per serving depending on the
type. Just make sure to buy lean cuts to save yourself from a
saturated fat overload. Here are some other iron-rich foods to try:
Kidney beans: The canned variety supplies 1.5 mg per half-cup
serving. Use these beans the next time you're craving some old-
fashioned southern cooking and whip up a hearty batch of red beans
and rice.
Wheat bran: Shredded Wheat has about 1.5 mg per one-cup serving and
a slice of wheat bran toast has about 1.11 mg. Consuming wheat bran
will not only help prevent iron deficiency, it will supply you with
fiber as well.

Raisins: This portable snack has .78 mg of iron per quarter cup. For
a homemade trail mix, toss `em into a baggie with nuts, a little
coconut and sunflower seeds, which will add 1.08 mg of iron per
ounce to your snack.
Or, if you're feeling adventurous, experiment with these iron-rich
foods:
Blackstrap Molasses: This thick, bittersweet syrup contains 2.4 mg
of iron per 2 teaspoons. Use it to flavor baked beans, gingerbread
and chicken.
Clams: Iron powerhouses, these ocean dwellers pack 7.4 mg of iron
per 3 oz serving. Pour fresh clam sauce over hot pasta or veggies
and your red blood cells will thank you.
Extra credit: Combine these foods with an orange or a handful of
strawberries to pack more of an iron punch. Vitamin C has been shown
to increase the absorption of iron, but avoid eating iron-rich foods
with meals that contain calcium and caffeine; both of these
substances interfere with the body's ability to absorb the mineral.

Don't Overdo It
Unless you have an underlying medical condition that is being
monitored by a doctor, foods rich in iron should be able to supply
you with your RDA without having to turn to supplements. Iron
deficiency in women is more common than it is in men, but this
doesn't mean that women should automatically take a supplement.
Consuming excessive amounts of iron could also disguise other
serious causes of anemia, such as internal loss of blood due to a
bleeding ulcer. So lay off the pills and reach for the required
amount by consuming iron-rich foods such as the ones listed above.
Happy eating!