Dietary Sources Of Iron Canada

Heme iron is found in animal foods.

Dietary sources of iron canada. Our bodies easily absorb this type of iron. For instance a 3 5 ounce 100 gram serving of clams may contain up to 3 mg of iron which is 17 of. Animal sources of food including meat and seafood contain heme iron. Iron is found in a variety of animal foods plant foods and iron fortified products like breads pastas and cereals.

The richest sources of heme iron in the diet include lean meat and seafood. For example if a food product has 2 mg of iron the product would have a daily value for iron of 14. Heme iron is more easily absorbed by the body. There are two types of iron heme and non heme.

Sources of heme iron animal foods. 2 mg 14 mg 100 14. Tomatoes are also a great source of vitamin c which helps increase. In the united states about half of dietary iron comes from bread cereal and other grain products 2 3 5.

Iron from plant based foods is not absorbed as well by our bodies as animal food sources. Animal sources called heme iron include meat fish and poultry. Iron from natural food sources like the ones listed below are considered safe and healthy. Dietary sources of nonheme iron include nuts beans vegetables and fortified grain products.

Sources of iron food. Non heme iron is found in plant foods. 5 dv or less is a little and 15 dv or more is a lot for all nutrients. Heme iron is better absorbed in the body than non heme iron.

Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. This article looks at the 10 best sources of iron in the diet. Additional iron is needed during pregnancy to increase the maternal red blood cell mass and to supply iron to the growing fetus and the placenta. The current daily value dv for iron is 18 milligrams mg.

There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet. Sun dried tomatoes are another iron rich source providing you with 1 3 2 5 mg per half cup or up to 14 of the rdi 36 37. Non heme iron the type found in plants requires that the body take multiple. Pregnant women can get the iron they need by eating a healthy diet as recommended by eating well with canada s food guide and taking a multivitamin containing 16 20 mg of iron every day.

The daily value used in nutrition labelling is based on 14 mg of iron for a reference diet.