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Iron is an essential component of healthy red blood cells.
What are some good dietary sources of iron. 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. Foods juices with a lot of iron. There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet. Several food sources of iron are listed in table 2.
The recommended dietary allowance for iron is 18 milligrams per day for women and 8 milligrams per day for men. The current daily value dv for iron is 18 milligrams mg. The various foods may have more or less depending on how they are prepared. Treatments are given periodically to remove blood or excess iron in the blood.
Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron. A deficiency of this mineral can lead to anemia and symptoms of fatigue and weakness. Some people have a hereditary condition called hemochromatosis that causes an excessive buildup of iron in the body. Organ meats are good sources of iron and liver contains 36 of the dv per serving.
Ready to eat cereal 100 iron fortified cup 100 daily requirement. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Iron from natural food sources like the ones listed below are considered safe and healthy. Since there are differences from men to women this is an approximation.
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. Continued very good sources of nonheme iron with 3 5 milligrams or more per serving include. People with hemochromatosis are educated to follow a low iron diet and to avoid iron and vitamin c supplements.
What you eat to boost iron and foods to avoid that will deplete iron absorption. Many foods and juices. Dietary sources of iron.
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