Anemia is the most common disorder of the red blood cells, affecting about 3.5 million Americans, and iron deficiency is a very common nutrient deficiency too. It’s especially important for women during their childbearing years to replace the iron lost each month through menstruation. According to a new study, being even mildly iron-deficient affects kids’ learning, memory and attention. Iron helps shuttle oxygen to your cells, which explains why iron deficiency can cause fatigue, fuzzy thinking and lowered immunity.

Meat, poultry and seafood are top food sources of iron. Beans, greens and dried fruit are also rich in iron.

Vegetarian Taco Salad

Ingredients: Serves 6
2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
4 large tomatoes
1 1/2 cups cooked long-grain brown rice (see Tip)
1 15-ounce can black, kidney or pinto beans, rinsed
1 tablespoon chili powder
1 1/2 teaspoons dried oregano, divided
1/4 teaspoon salt
1/2 cup chopped fresh cilantro
1/3 cup prepared salsa
2 cups shredded iceberg or romaine lettuce
1 cup shredded pepper Jack cheese
2 1/2 cups coarsely crumbled tortilla chips
Lime wedges for garnish

Directions
1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes.
2. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
3. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
4. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

Nutrition Bonus: Iron (15% daily value).

Nutritional Information: Per serving
Calories 395; Total Fat 17g; Saturated Fat 5g; Monounsaturated Fat 5g; Cholesterol 20mg; Carbohydrates 52g; Added Sugars 0g; Protein 14g; Fiber 6g; Sodium 459mg; Potassium 774mg.

Broccoli, Ham & Pasta Salad

Ingredients: Serves 5
Creamy Herbed Dressing
1/2 cup low-fat mayonnaise
1/3 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
3 tablespoons rice vinegar or white-wine vinegar
1 tablespoon Dijon mustard
1 tablespoon honey, or more to taste
1 1/2 teaspoons dried minced onion or dried chopped chives
1 1/4 teaspoons dried tarragon or dill
1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
White pepper to taste

Salad
3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
4 cups chopped broccoli florets (about 1 1/2 large heads)
1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
1 large red or yellow bell pepper (or a combination), diced
1/4 cup diced red onion, plus slices for garnish
1/3 cup raisins
Freshly ground pepper to taste
4 cups spinach leaves
1 cup torn radicchio leaves

Directions
1. To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired.
2. To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days.
3. Serve on a bed of spinach and radicchio, garnished with slices of red onion.

Nutrition Bonus: Iron (16% daily value).

Nutritional Information: Per serving
Calories 306; Total Fat 7g; Saturated Fat 2g; Monounsaturated Fat 2g; Cholesterol 31mg; Carbohydrates 46g; Added Sugars 4g; Protein 19g; Fiber 6g; Sodium 838mg; Potassium 696mg.

Egg Salad Bento Lunch

Ingredients: Serves 1
2 hard-boiled eggs, (see Tip), peeled and chopped
2 tablespoons finely diced celery
1 tablespoon low-fat mayonnaise
2 teaspoons Dijon mustard
1 teaspoon minced scallion greens
Freshly ground pepper, to taste
2 leaves Boston or Bibb lettuce
1/2 cup blueberries
1/2 cup banana slices
2 tablespoons nonfat or low-fat vanilla yogurt
2/3 cup broccoli florets, cooked or raw
6 cherry tomatoes
3 slices cocktail-size pumpernickel bread
1 tablespoon shelled unsalted pistachios
1 tablespoon bittersweet chocolate chips

Directions
1. Mash eggs in a small bowl with a fork. Stir in celery, mayonnaise, mustard, scallion greens and pepper until combined. Line one container with lettuce leaves and fill with the egg salad.
2. Combine blueberries, banana and yogurt in another container. Arrange broccoli and tomatoes in a third container. Place bread in a fourth container. Nestle a dip-size container in with the bread; fill it with pistachios and chocolate chips.

Nutrition Bonus: Iron (25% daily value).

Nutritional Information: Per serving
Calories 556; Total Fat 24g; Saturated Fat 6g; Monounsaturated Fat 8g; Cholesterol 425mg; Carbohydrates 69g; Protein 25g; Fiber 10g; Sodium 611mg; Potassium 1146mg.

Mediterranean Wrap

Ingredients: Serves 4
1/2 cup water
1/3 cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas

Directions
1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
5. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Nutrition Bonus: Iron (32% daily value).

Nutritional Information: Per serving
Calories 479; Total Fat 17g; Saturated Fat 3g; Monounsaturated Fat 11g; Cholesterol 67mg; Carbohydrates 49g; Protein 34g; Fiber 5g; Sodium 653mg; Potassium 382mg.

Whole-Grain Waffles with Cherry Sauce

Ingredients: Serves 6
Cherry Sauce
2 cups fresh or frozen (not thawed) pitted cherries (10-ounce package)
1/4 cup water
1/4 cup honey
2 teaspoons cornstarch
1 teaspoon lemon juice
1 teaspoon vanilla extract

Waffles
2 cups white whole-wheat flour (see Note)
1/2 cup fine cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1/4 cup packed light brown sugar
2 cups low-fat or nonfat buttermilk
1 tablespoon extra-virgin olive oil or canola oil
2 teaspoons vanilla extract

Directions
1. To prepare cherry sauce: Combine cherries, water, honey, cornstarch, lemon juice and vanilla extract in a small saucepan. Bring to a boil over medium heat and cook, stirring occasionally, until the mixture thickens, about 1 minute. Set aside.
2. To prepare waffles: Preheat oven to 200°F; place a large baking sheet on the center rack.
3. Whisk whole-wheat flour (see Measuring Tip), cornmeal, baking powder, baking soda and salt in a large bowl. Lightly beat eggs and brown sugar in a medium bowl. Add buttermilk, oil and vanilla; whisk until well blended. Add the wet ingredients to the dry ingredients, stirring until just combined.
4. Preheat a Belgian-style waffle iron. Lightly coat it with cooking spray. Add enough batter to cover about two-thirds of the surface (about 2/3 cup); distribute evenly with a spatula. Close and cook until golden brown, 4 to 5 minutes. Transfer the waffles to the baking sheet to keep warm until ready to serve; do not stack. Repeat with the remaining batter, using more cooking spray as needed.
5. Warm the cherry sauce over medium heat until hot and bubbling; serve with the waffles.

Ingredient note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available in large supermarkets and at natural-foods stores. (Or find it online from bobsredmill.com or kingarthurflour.com.) Store it in the freezer.

Nutrition Bonus: Iron (35% daily value).

Nutritional Information: Per serving
Calories 380; Total Fat 5g; Saturated Fat 1g; Monounsaturated Fat 3g; Cholesterol 74mg; Carbohydrates 74g; Added Sugars 20g; Protein 12g; Fiber 6g; Sodium 456mg; Potassium 346mg.

Boost your iron intake by eating foods rich in iron together—a little meat can help you absorb more iron from beans and greens—or pair them with foods high in vitamin C. All recipes from EatingWell.com.