Dietary Sources Of Iron Uk

The amount of iron you need is.

Dietary sources of iron uk. Plant based sources of iron include pulses and legumes such as beans peas and lentils dark green leafy vegetables such as spinach cabbage and broccoli tofu nuts and seeds. There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet. Many different foods contain iron in different amounts. Continued very good sources of nonheme iron with 3 5 milligrams or more per serving include.

Iron from natural food sources like the ones listed below are considered safe and healthy. For instance a 3 5 ounce 100 gram serving of clams may contain up to 3 mg of iron which is 17 of. To assist in advising patients with high iron requirements patients with frequent epistaxis due to hereditary haemorrhagic telangiectasia we used gold standard prospective 7 day weighed food diaries to determine predominant dietary sources of iron in a real life setting in the uk. Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron.

Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. To increase iron absorption consume foods drinks and supplements rich in vitamin c. Of the two heme iron absorbs into the body easier. All shellfish is high in iron but clams oysters and mussels are particularly good sources.

Some food sources are more iron rich than others. Women who lose a lot of blood during their monthly period heavy periods are at higher risk of iron deficiency anaemia and may need to take iron. There are two kinds of dietary iron heme iron which comes from the haemoglobin protein in the red blood cells of animals and non heme iron which comes from plants. One cup of cooked lentils provides 6 6mg of iron more than a third of your daily requirement.

8 7mg a day for men over 18. 8 7mg a day for women over 50. You should be able to get all the iron you need from your daily diet. The current daily value dv for iron is 18 milligrams mg.

See table 2 plant based sources of iron include pulses and. This article looks at the 10 best sources of iron in the diet. Legumes are another great source of iron for people who follow a plant based diet.