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Food Sources High In Iron

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Iron is an essential mineral and is responsible for many different functions of the body. It aids in carrying oxygen throughout the body, which then transports it to muscles.  It also is an important factor in cognitive development, regulating metabolism, body temperature and immune function. Iron deficiency is more common in certain at-risk populations, including pregnant women, women of child bearing years, infants, children and teens.

Foods High in Iron:

  • Liver
  • Dried beans/seeds
  • Black strap molasses
  • Herbs: nettles, dandelion greens, agrimony
  • Oysters
  • Leafy Greens
  • Dried Fruit, Currants
  • Meat
  • Beets, especially tops
  • Whole Grains
  • Cast irons pans can leach iron into the food that is cooked in them

RDA (Recommended Daily Allowance)
10 mg- Men and Women, 18 mg- Menstruating Women

ODA (Optimum Daily Allowance)
15-25 mg- Men, 20-30- Women, 20-30- Iron Deficiency Anemia

Iron Content of Foods in Milligrams

     Meat (4 ounces)

  • 10.0 Liver- chicken or beef
  • 8.5 Clams (canned-5.0; soft shell- 4.0)
  • 7.0 Oysters
  • 3.0 Hamburgers
  • 2.5 Beef
  • 1.5 Chicken- white (Dark 2.0)
  • 1.3 Turkey- white (Dark 2.5)

     Legumes (1 cup cooked)

  • 7.9 Black Beans
  • 6.9 Garbanzos
  • 6.1 Pintos
  • 5.1 Navy
  • 4.9 Soybeans
  • 4.6 Tofu
  • 4.3 Lima, Green beans
  • 4.2 Lentils
  • 3.4 Split Peas
  • 2.9 Fresh Peas

Grains (1/4 cup dry)

  • 4.8 Rice Bran
  • 4.4 Rice Polishings
  • 3.9 Millet
  • 1.9 Wheat Bran or Germ
  • 1.6 Wheat Berries
  • 0.7 Oatmeal or Cornmeal

Vegetables (1 cup cooked)

  • 4.0 Spinach
  • 2.8 Beet Greens
  • 2.6 Swiss Chard
  • 2.2 Tomato Juice
  • 2.1 Butternut Squash
  • 1.8 Kale
  • 1.7 Acorn Squash
  • 1.7 Brussel Sprouts (8)
  • 1.4 Potatoes
  • 1.0 Beets

Fruit

  • 10.5 Prune Juice (1 cup)
  • 3.9 Dried Peach Halves (5)
  • 2.6 Raisins (1/2 cup)
  • 2.4 Dates (10)
  • 1.8 Prunes
  • 1.5 Strawberries (1 cup)

Seeds (1/4 cup)

  • 4.0 Pumpkin seeds
  • 2.4 Sunflower seeds
  • 2.4 Sesame meal

Miscellaneous

  • 3.2 Blackstrap molasses (1tbsp)
  • 1.8 Soy Milk
  • 1.4 Brewer’s Yeast (1tbsp)

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