Foods That Contain A Lot Of Iron

3 ounces of haddock perch salmon or tuna.

Eating vitamin c rich foods e g citrus fruits and peppers when you eat iron rich foods is a good way to increase iron absorption. This is true regardless of diet so you might want to take a multivitamin containing iron. Giving your body a helping hand to increase iron absorption can also be useful dietary strategy. They contain nonheme iron a form of iron that is not absorbed as well as heme iron.

All shellfish is high in iron but clams oysters and mussels are particularly good sources. Other legumes аre also foods that contain a lot of iron for example. Eating more iron rich foods such as lean meats nuts beans lentils dark leafy vegetables and fortified breakfast cereals consuming a variety of heme and non heme iron sources. Dried lentils are foods that contain of iron 6 9 milligrams and thus have three times аs much iron as canned lentils.

Other sources of heme iron with 0 3 milligrams or more per serving include. Iron in plant foods such as lentils beans and spinach is nonheme iron. Many types of seafood are high in iron. For instance a 3 5 ounce 100 gram serving of clams may contain up to 3 mg of iron which is 17 of.

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The current daily value dv for iron is 18 milligrams mg. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Fruit vegetables eggs and grains such as pasta rice and cereal also contain iron. Rich sources of vitamin c include red peppers orange juice spring greens cauliflower and broccoli.

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. Mussels octopus sardines clams and crab typically provide anywhere from 2 to 6 milligrams of iron per serving while most varieties of fish contain less. They contain heme iron a form of iron that your body absorbs very well.