Food Sources Of Iron Chart

Iron from natural food sources like the ones listed below are considered safe and healthy.

Food sources of iron chart. 3 ounces of mussels. You can add custom widgets from the widgets screen in the admin. For instance a 3 5 ounce 100 gram serving of clams may contain. Foods in the top left e g.

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. To help you identify foods that are rich in this mineral a chart of iron rich foods has been provided in this nutrineat article. Printable list of iron rich foods. All shellfish is high in iron but clams oysters and mussels are particularly good sources.

The centers for disease control and prevention cdc recommend adult males get 8 milligrams mg per day and women up to the. A shortage of iron can lead to dizziness tiredness and even anemia. Shellfish is tasty and nutritious. This is an example widget to show how the after entry sidebar looks by default.

Iron is an essential mineral that the body needs to make hemoglobin. This means that not all of the iron consumed is available to our bodies. Comments are closed but trackbacks and pingbacks are open. Forming part of viva s healthy reminders series.

Approximately 38 5cm in length. Spinach and other leafy greens have a lot of iron per calorie but very little per 100 grams meaning you need to eat a ton of them to get a lot of iron good if you re trying to lose weight. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Most nonheme iron is from plant sources.

Laminated so ideal to stick up in the kitchen or classrooms. 3 ounces of beef or chicken liver. Vitamin c massively increases your absorption of iron. Animal sources of iron are more readily utilized than those from plant foods.

Very good sources of heme iron with 3 5 milligrams or more per serving include. The recommended dietary intake for iron takes into account the varying availability of the iron from food. Foods in the bottom right e g. This iron chart colourfully displays all the rich sources of plant based iron from chickpeas to curly kale.