Food Sources Or Iron

The current daily value dv for iron is 18 milligrams mg.

Food sources or iron. The richest sources of heme iron in the diet include lean meat and seafood. Here are our favorite iron rich foods plus the tastiest ways to cook with them. Legumes including beans peas and lentils are great sources of iron. In fact a one cup serving contains 5 08 mg.

Very good sources of heme iron with 3 5 milligrams or more per serving include. Foods in the top left e g. Non heme iron is also found in animal flesh as animals consume plant foods with non heme iron and fortified foods. 3 ounces of beef or chicken liver.

For instance a 3 5 ounce 100 gram serving of clams may contain. Canned white beans are also an excellent source of iron for people who do not have the time to. 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. Heme is found only in animal flesh like meat poultry and seafood.

Non heme iron is found in plant foods like whole grains nuts seeds legumes and leafy greens. Shellfish is tasty and nutritious. Below you will find the top food sources of iron which also happen to be pretty delicious. Recipes to boost your iron intake.

Iron from natural food sources like the ones listed below are considered safe and healthy. Seeds nuts oats have a lot of iron per 100 grams but also a lot of calories good if you re trying to gain weight but can be an issue. Dietary sources of nonheme iron include nuts beans vegetables and fortified grain products. White beans have the richest iron content of any bean.

All shellfish is high in iron but clams oysters and mussels are particularly good sources. In the united states about half of dietary iron comes from bread cereal and other grain products 2 3 5. Oysters oysters are a nutritional powerhouse fueling us with omega 3 fats zinc protein and of course iron. 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.

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. 3 ounces of mussels. Iron from food comes in two forms.

Tofu tempeh natto and soybeans.