Spinach is a particularly useful source of iron, as are most of the red meats. Check out http://www.webmd.com/diet/iron-rich-foods for actual recommended daily quantities. Then there is black strap molasses - a magnificent source of iron and most of the other essential minerals for the body. In addition to providing quickly assimilated carbohydrates, black strap molasses can increase your energy by helping to replenish your iron stores. Blackstrap molasses is a very good source of iron. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with blackstrap molasses is a good idea--especially because, in comparison to red meat, a well known source of iron, blackstrap molasses provides more iron for less calories and is totally fat-free.