Food Sources With Iron

Tofu tempeh natto and soybeans.

Food sources with iron. Listed below are the varieties containing the most iron from highest to lowest. Iron from natural food sources like the ones listed below are considered safe and healthy. Foods in the top left e g. All shellfish is high in iron but clams oysters and mussels are particularly good sources.

Recipes to boost your iron intake. Here are our favorite iron rich foods plus the tastiest ways to cook with them. The following foods are good sources of heme iron from animal sources. White beans have the richest iron content of any bean.

3 ounces of mussels. 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. Most nonheme iron is from plant sources.

There are two different types of iron that your body can get from food. For instance a 3 5 ounce 100 gram serving of clams may contain. 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. 3 ounces of beef or chicken liver.

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. Shellfish is tasty and nutritious. Oysters oysters are a nutritional powerhouse fueling us with omega 3 fats zinc protein and of course iron. Nonheme iron is the type added to foods like breakfast.

Heme is found in animal products and nonheme is found in plant products. Below you will find the top food sources of iron which also happen to be pretty delicious. 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.

Heme iron is better absorbed by the body than nonheme iron. Iron from plants is known as nonheme iron and is found in certain vegetables and in iron fortified foods such as breakfast cereals. Foods in the bottom right e g. Canned white beans are also an excellent source of iron for people who do not have the time to.