What Are Sources Of Iron Other Than Dietary

Typically heme iron accounts for less of a person s daily intake than non heme iron but the body absorbs it more easily.

What are sources of iron other than dietary. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Animal based sources of iron. Foods from plant sources only provide non heme iron. Haem and non haem haem iron found in meat poultry and seafood is absorbed more effectively than non haem iron which is found in eggs and plant foods.

There are many symptoms for iron deficiency the most common ones are lack of energy extreme fatigue feeling of weakness frequent headaches and a general tiredness. Add a small portion to your menu. A cup of these legumes contains more than 4 mg of iron plus they re an excellent source of important minerals like copper which helps keep our blood vessels and immune system healthy and. Besides tuna haddock mackerel and sardines are a few other examples of iron rich fish that you can also include in your diet 77 78 79.

Iron from natural food sources like the ones listed below are considered safe and healthy. Of course a diet low in iron such as a vegan diet risks to be. Summary a serving of canned tuna can provide about 8. There are many ways to meet daily iron requirements boost iron levels and still eat a varied tasty and nutritious diet.

This article looks at the 10 best sources of iron in the diet. The food and drug administration suggests americans consume 18 mg of iron a day but you should know that not all iron is created equal. There are 2 types of iron in food. Other sources of heme iron with 0 3 milligrams or more per serving include.

There are two types. 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. 3 ounces of haddock perch salmon or tuna iron in plant foods such as lentils beans and spinach is nonheme iron.