Food Sources Of Iron Pdf

It s also a good source of iron especially dark turkey meat.

Food sources of iron pdf. Food serving size iron mg vegetables and fruits spinach cooked 125 ml cup 2 0 3 4 tomato puree 125 ml cup 2 4 edamame baby soybeans cooked 125 ml cup 1 9 2 4 lima beans cooked 125 ml cup 2 2. Turkey meat is a healthy and delicious food. Heme iron and nonheme iron. The current daily value dv for iron is 18 milligrams mg.

Our bodies easily absorb this type of 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. Refer to myplate gov as a guide for daily food choices. Much of the iron in meat is heme iron which is more easily absorbed from food and used by your body.

Many different foods contain iron in different amounts. Animal sources called heme iron include meat fish and poultry. A 3 5 ounce 100 gram portion of dark turkey meat has 1 4 mg of iron. Iron content of some common foods you can find iron in both animal and plant foods.

Iron from natural food sources like the ones listed below are considered safe and healthy. Meat seafood and poultry have both heme and 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. Although some plant foods are good sources of iron it is often attached to compounds that reduce its absorption.

3 ounces of mussels. 3 ounces of beef or chicken liver. The following table will show you which foods are sources of iron. Iron intake through the foods you eat.

Dietary iron there are two types of iron in food. Iron from plant based foods is not absorbed as well by our bodies as animal food sources. Some food sources are more iron rich than others. Very good sources of heme iron with 3 5 milligrams or more per serving include.

Iron fact sheet for consumers iron is found in lean meat seafood poultry beans iron fortified breakfast cereals and breads and other foods. Plant sources called non heme iron include dried beans peas. Consultation with your personal physician is recommended prior to beginning a course of iron supplementation beyond dietary intake 1 all types of red meat fish and poultry are excellent dietary sources of iron since iron from these sources is most easily absorbed by your body. Foods that are a good source of iron are listed below in table 2.

See table 2 plant based sources of iron include pulses. Iron in food comes in two forms. Plant foods contain only non heme iron. Most nonheme iron is from plant sources.