Live Longer | Live Healthier

Main Menu

  • Home
  • Nutrition
  • Food
    • Diets
    • Fats
    • Vitamin
    • Weight Loss
  • Fruits & Benefits
  • Herbs
  • Yoga
  • Relationships
  • Contact

logo

  • Home
  • Nutrition
  • Food
    • Low Carb & High Protein Foods to Build Lean Muscle

      August 5, 2018
      0
    • Healthiest Foods On Your Meals

      August 5, 2018
      0
    • High Purine Foods to Avoid if You Have Gout

      November 18, 2013
      0
    • Foods And Drinks Help Fight Against Cancer

      July 21, 2013
      0
    • Green Foods: What You Need to Know!

      July 18, 2013
      0
    • Foods Contain High Protein

      June 14, 2013
      0
    • Tips to Eating Out Healthy

      May 26, 2013
      0
    • The 10 Foods You Should Definitely Be Eating

      May 26, 2013
      0
    • Diets
    • Fats
    • Vitamin
    • Weight Loss
  • Fruits & Benefits
  • Herbs
  • Yoga
  • Relationships
  • Contact

Login

Welcome! Login in to your account
Lost your password?

Lost Password

Back to login
Vitamin
Home›Vitamin›Top Foods Highest in Iron

Top Foods Highest in Iron

By admin
June 30, 2013
1602
0
Share:

Iron’s main purpose as a mineral circulates oxygen throughout the body. Iron deficiency, even a slight reduction, can cause anemia (fatigue/weakness), whilst more severe depletion can lead to organ failure. On the other hand, too much iron intake can lead to production of harmful free radicals, affecting heart and liver function and interfering with metabolism.

However overdose is rare as the body is able regulate iron uptake and the harmful effects usually come from taking too many supplements. The safest and healthiest way to increase iron is by eating foods that are naturally rich with it. Iron is better absorbed from heme (meat) sources, but non-heme (plant) iron causes less damage to the body as it is easier to regulate. 18 milligrams (mg) is the recommended percent daily value. Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.

Many women suffer from iron deficiency, or anemia, because we don’t eat enough iron dense foods, plus we lose iron during menstruation. For these reasons it’s extremely important that we add iron rich foods to our diet. Iron deficiency anemia is also a problem with kids who are picky eaters. Check out the list below for foods high in iron, plus the foods you should and should not eat with them. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less bio-available.

How much iron do I need?

  • The recommended iron intake for men and post-menopausal women is 8 mg. The recommended intake for pre-menopausal women is 18 mg and the recommendation increases to 27 mg for pregnant women.
  • Children ages 7 to 12 months need 11 mg, 1 to 3 years 7mg, 4 to 8 years 10mg, 9-13 years 8mg, 14 to 18 years 11 mg (for boys), 15 mg (for girls).

The darker the meat, the higher it is in iron. A serving of 3 oz. of liver, kidney or heart provides about 3.5 mg of iron. Shellfish such as mussels, clams and oysters supply similar amounts of iron. Canned sardines and cooked beef or turkey are also good sources of iron, providing just over 2 mg of iron per 3-oz. serving. A large boiled egg supplies 1 mg of iron. Chicken, pork, veal and fish supply less than 1 mg of iron per 3-oz. serving. Hemo-iron (the type of iron found in red meat and other animal products) is readily absorbed by the body.

Here is the list of top foods highest in Iron:

1. Mollusks Clams, Mussels, Oysters, Shrimp

  mussel-oysters

Other Mollusks High in Iron; Oysters , Cuttlefish , Whelk, Octopus , Mussels, Abalone  and Scallops

2. Liver of Pork, Chicken, Turkey, Lamb, Beef

chicken-liver-salad
3. Squash and Pumpkin Seeds (Sesame, Sunflower , and Flax Seeds)

salted-super-melon-seeds
4. Nuts of Cashew, Pine, Hazelnut, Peanut, Almond  Pine nuts, Hazelnuts, Peanuts , Almonds , Pistachios, and Macadamia

filberts-roasted-salted
5. Beef and Lamb (lean cuts are preferable)

lamb-pork-rib
6. Beans and Pulses

white-beans

White Beans, Lentils, Soybeans, Kidney beans, Garbanzo beans (Chickpeas) and Lima beans, Navy , Black Beans, Pinto, and Black-eyed Peas.
7. Whole Grains, Fortified Cereals, and Bran Iron, Quinoa, Oatmeal, Barley , Rice , Bulgur , Buckwheat, and Millet

oat-bran

Try to choose fortified cereals and those from whole grains but be careful to avoid the more advertised brands as they can contain high sugar content. Bran from whole grains can harm absorption of iron supplements.It is important to remember to avoid whole grains if taking iron supplements.
8. Dark Leafy Greens

Pile of baby spinach

Spinach, Swiss Chard , Cooked Turnip Greens, Raw Kale, and Raw Beet Greens
9. Dark Chocolate and Cocoa Powder

dark-chocolate
10. Tofu

tofu-dishes

Tofu without added calcium is better for iron absorption as calcium can inhibit the uptake of iron

Previous Article

Improve Your Work Productivity Through Desk Yoga

Next Article

Unsaturated Fats and Trans Fats

0
Shares
  • 0
  • +
  • 0
  • 0
  • 0
  • 0

Related articles More from author

  • Vitamin

    Vitamin B12 Supplement

    May 30, 2013
    By admin
  • Vitamin

    Foods High in Vitamin D

    July 8, 2013
    By admin
  • Vitamin

    Foods Highest in Calcium for Healthy Bones

    June 20, 2013
    By admin
  • Vitamin

    Vitamin D: An Important Factor in Our Life

    June 2, 2013
    By admin
  • Vitamin

    Vitamin E: Essensial Supplement for Our Life

    June 2, 2013
    By admin
  • Vitamin

    Rich Foods Highest in Phosphorus

    June 23, 2013
    By admin

  • Vitamin

    Vitamin E: Essensial Supplement for Our Life

  • Vitamin

    Foods High in Folic Acid: What you need to know!

  • Weight Loss

    Advanced Tools to Keep You on Track

  • Recent

  • Popular

  • Comments

  • Vitamin B6 in Vegetables

    By admin
    August 5, 2018
  • Some Exotic Fruits You Must Try

    By admin
    August 5, 2018
  • Low Carb & High Protein Foods to Build Lean Muscle

    By admin
    August 5, 2018
  • Health Benefits – Lychee Fruit

    By admin
    August 5, 2018
  • Pistachio Nuts: Nutrition Value and Facts

    By admin
    August 5, 2018
  • Vitamin B6 in Vegetables

    By admin
    August 5, 2018
  • The 10 Foods You Should Definitely Be Eating

    By admin
    May 26, 2013
  • Tips to Eating Out Healthy

    By admin
    May 26, 2013
  • Keep Full With Fewer Calories

    By admin
    May 26, 2013
  • Superior Superfoods To Diet

    By admin
    May 27, 2013

How2livewell provides more information about your healthy food such as daily food, diets, herbs, nutritions, and life to help you understand more about food around you. Please contact us if you have any questions.

About Us

  • P.O Box 6615, WPB, FL 33468
  • (800) 818 7366
  • info@how2livewell.com
  • Recent

  • Popular

  • Vitamin B6 in Vegetables

    By admin
    August 5, 2018
  • Some Exotic Fruits You Must Try

    By admin
    August 5, 2018
  • Low Carb & High Protein Foods to Build Lean Muscle

    By admin
    August 5, 2018
  • Vitamin B6 in Vegetables

    By admin
    August 5, 2018
  • The 10 Foods You Should Definitely Be Eating

    By admin
    May 26, 2013
  • Tips to Eating Out Healthy

    By admin
    May 26, 2013

FeedBurner Widget

Sign up to receive email updates and to hear what's going on with our posts!

Copyright @2018 - 2019 by How To Live Well. Developed by Hwedepot.com