Good Dietary Iron Sources

Good sources of iron.

Good dietary iron sources. Lots of animal proteins have heme iron including egg yolks 1 mg in two large egg yolks red meat 2 to 3 mg per 3 ounces poultry 2 mg per 3 ounces of dark meat turkey and pork 0 5 to 1 mg. Iron from animal sources is known as heme iron and is found in meat and fish. Iron is important in making red blood cells which carry oxygen around the body. There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet.

Add a small portion to your menu. Heme iron is better absorbed by the body than nonheme iron. Some food sources are more iron rich than others. Many different foods contain iron in different amounts.

In the united states about half of dietary iron comes from bread cereal and other grain products 2 3 5. Good sources of iron include. Which foods are good sources of iron. Dietary sources of nonheme iron include nuts beans vegetables and fortified grain products.

The current daily value dv for iron is 18 milligrams mg. The richest sources of heme iron in the diet include lean meat and seafood. Organ meats are good sources of iron and liver contains 36 of the dv per serving. Sources of iron food.

Continued very good sources of nonheme iron with 3 5 milligrams or more per serving include. Our bodies are less efficient at absorbing nonheme iron but most dietary iron is 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. A lack of iron can lead to iron deficiency anaemia.

Dried fruit such as dried apricots. 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. Organ meats are also rich in many other nutrients such as selenium vitamin a and choline. The iron in food comes from two sources.

Nuts and seeds are good sources of non heme iron as well as an array of other vitamins minerals fiber healthy fats and beneficial plant compounds. Liver but avoid this during pregnancy red meat. This article looks at the 10 best sources of iron in the diet.