Iron is an essential mineral, required for carrying oxygen throughout the body. Without adequate iron, you may feel irritable, tired, and have trouble concentrating.

Women between the ages of 19 and 50 require 18mg of iron per day. Men in this age group need 8mg per day.

Some individuals require additional iron in their diets. Visit EatRight Ontario - Iron Matters for details.

There are two different types of iron in foods:

Heme iron: Found in meat, poultry, fish and shellfish. This type of iron is best absorbed by our bodies.

Non-heme iron: Found in dried beans, peas and lentils, whole grain and enriched breads and pasta, nuts and seeds, fortified breakfast cereals, tofu, and eggs. This type of iron is not absorbed as readily as heme iron in our bodies.

Click here for a list of iron content for some common foods.

Tip: Pair foods rich in heme-iron with good sources vitamin C to increase iron absorption in your body. Click here for a list of foods high in vitamin C.

Iron Rich Foods