Dietary Iron Containing Foods

Heme iron is better absorbed by the body than.

Dietary iron containing foods. Below is a list of high iron foods. Iron from plants is known as nonheme iron and is found in certain vegetables and in iron fortified foods such as breakfast cereals. Non heme iron is found in plant based foods such as fruits vegetables and nuts. Many different foods contain iron in different amounts.

4 the recommended dietary allowance rda for pre menopausal women is 15 mg. Iron from animal sources is known as heme iron and is found in meat and fish. Some food sources are more iron rich than others. This is the form of iron added to iron enriched and iron fortified foods.

What foods are high in iron. Meat based heme iron. For example animal based sources such as red meat beef lamb and pork are particularly rich sources of iron and are most easily absorbed and to a lesser extent fish and poultry. Heme and nonheme.

Incorporating them into your diet can help you meet your recommended daily iron intakes. The current daily value dv for iron is 18 milligrams mg. Some food sources are more iron rich than others. Foods with non heme iron are still an important part of a nutritious well balanced diet but the iron contained in these foods won t be absorbed as completely.

The rda for men and post menopausal women is 10 mg. In one study a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss. 5 iron content of specific foods is given in the attached table. The iron in food comes from two sources.

Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron. Plants and iron fortified foods contain nonheme iron only whereas meat seafood and poultry contain both heme and nonheme iron. Dietary iron has two main forms. Certain foods do not fit in one of the food groups above yet contain significant amounts of iron.

For more high iron foods see. Heme iron which is formed when iron combines with protoporphyrin ix contributes about 10 to 15 of total iron intakes in western populations. For example animal based sources such as red meat beef lamb and pork are particularly rich sources of iron and are most easily absorbed and to a lesser extent fish and poultry. As iron blockers as might excess consumption of high fiber foods or bran supplements.

You absorb between two and 10 percent of the non heme iron that you consume. Many different foods contain iron in different amounts. Which foods are good sources of iron.