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Good sources of dietary iron include red meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed peas, potatoes with skin, bread made from completely whole-grain flour, molasses, teff and farina. Iron in meat is more easily absorbed than iron in vegetables, but hemoglobin from red meat has effects which may increase the likelihood of colorectal cancer.

If a person is deficient in iron (anemia) they may exhibit one or more of the following signs:

Feeling tired and weak
Decreased work and school performance
Low cognitive and social development during childhood
Difficulty maintaining body temperature
Decreased immune function, which increases susceptibility to infection
Glossitis (an inflamed tongue)