Foods With Lots Of Iron In Them
Camila Farah
Pumpkin sesame hemp and flaxseeds are the seeds richest in iron containing around 1 2 4 2 mg per two tablespoons or 7 23 of the rdi 18 19 20.
There are two forms of dietary iron. To increase iron absorption include foods that are high in vitamin c or ascorbic acid in the same meal as iron rich foods. Another staple of the vegetarian diet is tofu which often comes fried. It s also a good source of iron especially dark turkey meat.
Turkey meat is a healthy and delicious food. Other vegetables containing iron include peas broccoli string beans and sweet potatoes. Peaches contain iron which is vital for the formation of hemoglobin in red blood cells. It is found in animal foods that originally contained hemoglobin such as red meats fish and poultry.
Heme iron is derived from hemoglobin. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Eating these greens raw vegetables increases the amount of iron in your blood stream. Dark green vegetables including spinach chard kale collards beet greens or dandelion greens have high stores of iron.
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With 11 milligrams per serving chicken liver is an even better source. Tofu contains 4 14 mg of iron in a 3 oz serving. Organ meats are among the most iron rich foods available a 3 ounce serving of beef liver delivers just over 5 milligrams of iron. 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.
A 3 5 ounce 100 gram portion of dark turkey meat has 1 4 mg of iron which is 8 of the.
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