Top Dietary Sources Of Iron

Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron.

Top dietary sources of iron. Clams are one of the highest ranked food sources for iron. There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet. These delicious and crunchy food items are quite good sources of iron as well. It is found in animal foods that originally contained hemoglobin such as red meats fish and poultry.

One hundred grams g or about 3 5 ounces oz of canned clams from chicken of the sea contains a whopping 29 45 mg of iron. Non heme iron is from plant sources. In the united states about half of dietary iron comes from bread cereal and other grain products 2 3 5. Shellfish is tasty and nutritious.

This article looks at the 10 best sources of iron in the diet. Heme iron is derived from hemoglobin. Eggs are one of the top sources of heme iron packing a whopping 5 percent of the daily value into a single egg. Iron from natural food sources like the ones listed below are considered safe and healthy.

Continued very good sources of nonheme iron with 3 5 milligrams or more per serving include. All shellfish is high in iron but clams oysters and mussels are particularly good sources. Dietary sources of nonheme iron include nuts beans vegetables and fortified grain products. The current daily value dv for iron is 18 milligrams mg.

Other nuts that are rich in iron include pine nuts contributing 9 dv hazelnuts almonds peanuts and pistachios each contributing 7 dv and macadamia nuts contributing 6 dv of iron. The richest sources of heme iron in the diet include lean meat and seafood. Your body absorbs the most iron from heme sources. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds.

Cashews top the list with an ounce serving providing 7 8 mg or 43 dv of iron. 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.