News & tips on health, fitness and nutrition

Sunday, July 28, 2013

Iron rich foods

Food has two forms of iron: heme and nonheme. You absorb up to 30 percent of heme iron, found only in animal tissues (meat, poultry, and fish). You absorb 2-10 percent of non-heme iron, found in plant foods as well as meat. 

Eating meat generally boosts body iron far more than eating nonheme iron.
Foods that boost iron absorption most are meat, iron supplements, and foods high in vitamin C, according to research at Tufts University.


To boost the amount of iron in your diet, try these foods:
  • Red meat
  • Egg yolks
  • Dark, leafy greens (spinach, collards)
  • Dried fruit (prunes, raisins)
  • Iron-enriched cereals and grains (check the labels)
  • Mollusks (oysters, clams, scallops)
  • Turkey or chicken giblets
  • Beans, lentils, chick peas and soybeans
  • Liver
  • Artichokes
And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.

Foods - VegetablesFoods - BreadsFoods - Seafood
  • Spinach
  • Beet greens
  • Dandelion greens
  • Sweet potatoes
  • Peas
  • Broccoli
  • String beans
  • Collards
  • Kale
  • Chard
  • White bread (enriched)
  • Whole wheat bread
  • Enriched macaroni
  • Wheat products
  • Bran cereals
  • Corn meal
  • Oat cereal
  • Cream of Wheat
  • Rye bread
  • Enriched rice
  • Shrimp
  • Dried cod
  • Mackerel
  • Sardines
  • Oysters
  • Haddock
  • Clams
  • Scallops
  • Tuna
Foods - FruitsFoods - MeatFoods - Other Foods
  • Prunes
  • Watermelon
  • Dried apricots
  • Dried peaches
  • Strawberries
  • Prune juice
  • Raisins
  • Dates
  • Figs
  • Liver
  • Liverwurst
  • Beef
  • Lamb
  • Ham
  • Turkey
  • Chicken
  • Veal
  • Pork
  • Dried beef
  • Tongue
  • Heart
  • Kidney
  • Brains
  • Eggs (Any Style)
  • Dried peas
  • Dried beans
  • Instant breakfast
  • Corn syrup
  • Maple syrup
  • Lentils
  • Molasses






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