Food Sources Of Iron

Haem iron found in meat poultry and seafood is absorbed more effectively than non haem iron which is found in eggs and plant foods.

Food sources of iron. Iron and vitamin c are essential nutrients that your body needs to ensure proper wound healing prevent anemia maintain energy levels and support immune function. Tofu tempeh natto and soybeans. 3 ounces of beef or chicken liver. Liver chicken lamb sardines.

Iron from natural food sources like the ones listed below are considered safe and healthy. Good sources of iron. In fact a one cup serving contains 5 08 mg. White beans have the richest iron content of any bean.

Very few foods provide a good source of both. 3 ounces of mussels. Dried fruit such as dried apricots. Iron is important in making red blood cells which carry oxygen around the body.

Animal based sources of iron. Liver but avoid this during pregnancy red meat. Pair them with foods like kale bell pepper broccoli and cauliflower which are all high in vitamin c a nutrient that helps with the absorption of non heme iron in the body says largeman roth. The current daily value dv for iron is 18 milligrams mg.

Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Iron is also part of myoglobin a protein that carries and stores oxygen specifically in muscle tissues. Listed below are the varieties containing the most iron from highest to lowest. A lack of iron can lead to iron deficiency anaemia.

Iron is important for healthy brain development and growth in children and for the normal production and function of various cells and hormones. All shellfish is high in iron but clams oysters and mussels are particularly good sources. Shellfish is tasty and nutritious. Your body is unable to synthesize these nutrients so they must come from your diet.

Legumes including beans peas and lentils are great sources of iron. For instance a 3 5 ounce 100 gram serving of clams may contain. There are 2 types of iron in food. Beans such as red kidney beans edamame beans and chickpeas.

Canned white beans are also an excellent source of iron for people who do not have the time to. Good sources of iron include. Iron from food comes in two forms.