What Are Good Dietary Sources Of Iron

Iron plays a key role in the making of red blood cells which carry oxygen you can get iron from food and from supplements.

What are good dietary sources of iron. This article looks at the 10 best sources of iron in the diet. Iron from natural food sources like the ones listed below are considered safe and healthy. 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. An iron deficiency is seen most commonly in children women who are menstruating or pregnant and those eating a diet lacking in iron.

If you don t have enough. Continued very good sources of nonheme iron with 3 5 milligrams or more per serving include. Organ meats are also rich in many other nutrients such as selenium vitamin a and choline. Iron deficiency occurs in stages.

Sources of iron food. Ready to eat cereal 100 iron fortified cup 100 daily requirement. The current daily value dv for iron is 18 milligrams mg. Organ meats are good sources of iron and liver contains 36 of the dv per serving.

Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme 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. Add a small portion to your menu. Since there are differences from men to women this is an approximation.

Iron is a mineral that s necessary for life. There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet. In the united states about half of dietary iron comes from bread cereal and other grain products 2 3 5. Dietary sources of nonheme iron include nuts beans vegetables and fortified grain products.

The richest sources of heme iron in the diet include lean meat and seafood. Dietary sources of iron.