The George Mateljan Foundation hosts the website whfoods.org that provides a concise chart listing most of the iron-rich foods. A more lengthy chart is available on the NYU Langone Medical Center website, which includes animal and other non-vegetable sources. The American Red Cross provides an easy-to-read list of iron-rich foods.
Iron consumption is vital to human health. Liver, beef, chicken and turkey are all good sources of iron, as are tuna, halibut and shrimp. Many vegetables and beans are very good sources of iron, including spinach, soybean nuts, Swiss chard, parsley and asparagus.
Iron from meat is generally heme iron, which is more readily absorbed than the non-heme iron that is found in vegetables and grains. However, consuming non-heme iron together with heme iron or vitamin C increases the absorption of the former.
It's estimated that Iron deficiency is the most common nutritional deficiency in the world. Iron plays a key role in moving oxygen from the lungs to the tissues.