Recently I had a client come to me with a very low blood iron count. Also known as anemia. Here were a few foods and supplements I recommended to increase her iron count.
Highest levels of iron foods are kidney beans, pinto beans, molasses, rice bran, raw beet greens, mustard greens, lentils, dried peaches, and prune juice. Apples, Apricots, asparagus, bananas, broccoli, egg yolks, kelp, leafy greens (except spinach-it has oxalic acid that prevents iron uptake), parsley, peas, plums, prunes, purple grapes, raisins, rice bran, squash, turnip greens, and yams. Lean meats like lamb, turkey, and veal (I don't recommend veal for personal reasons) are moderately high as well as dried apricots, cooked beet greens, dates, lima beans, chili, cooked spinach, and dry and fresh peas. Also eat foods high in Vitamin C for iron absorption.
Blackstrap molasses is also high in iron. Add to herbal tea or take straight.
Foods high in oxalic acid that interfere with iron absorption are: almonds,cashews, chocolate, cocoa, kale, rhubarb, soda, sorrel, spinach (raw), swiss chard, and most nuts. This doesn't mean you can't eat them forever, it's just until you get the anemia sorted. Also avoid dairy and ice cream until levels are stable for a few months. Tea and coffee also interfere with uptake.
Alfalfa, bilberry, cherry, dandelion, grape skins, hawthorn berry, mullein, nettle, oregon grape root, pau d'arco, red raspberry, and yellow dock.
If you are pregnant avoid Oregon Grape Root. Best for pregnancy would be Red Raspberry as it tonifies reproductive organs.