Iron is a vital nutrient. It plays an important role in the production of hemoglobin an myoglobin, as well as other enzymes. Its primary function is transporting the oxygen from the lungs to various tissues. An iron deficiency can lead to anemia (leaving a person feeling weak and tired).
Make sure to eat poultry and meats (not too much - these products are also high in cholesterol)
Legumes are also a good source of iron, especially for vegetarians
Vitamin C helps the body absorb the iron, particularly iron from a vegetal source: lemon juice, citrus fruits, peppers, tomatoes, strawberries, kiwis, guava
If you're taking vitamin C supplements, divide them into several servings and take one for each meal
Dairy products inhibit iron absorption, so does caffeine - avoid dairy and caffeine when eating an iron-rich meal
Iron Tips for Anemics
If you are taking iron supplements:
Take the supplement on an empty stomach, together with a food/drink containing vitamin C, like orange juice
Avoid taking these supplements with dairy products, caffeine products and fibers
Iron supplements will most likely change the color of your stool and may cause diarrhea or constipation
Iron Content in Food
|Turkey: red meat
|Turkey: white meat
|Tuna in oil
poultry or meat are better sources of iron than legumes, fruits or vegetables.