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When it comes to figuring out what foods are high in iron, and how to make sure you’re getting enough, simplify. If you eat meat, most women should consume 18 milligrams of iron per day between ages 19 and 50; pregnant woman and endurance athletes need more, and vegans or vegetarians need about 36 milligrams. But rather than counting milligrams, sports dietitian Rebecca McConville, MS, RD, simplifies by recommending two to three servings of iron-rich foods per day from animal sources, or three to five from plants. Add one extra the week before and during your period.
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Animal Sources of Iron
3-ounce serving each—about the size of a deck of cards
- Oysters (8 milligrams)
- Beef liver (5 milligrams)
- Canned sardines (2 milligrams)
- Beef round (2…
