Nutritional iron comes in two forms: heme and nonheme. Heme iron comes from hemoglobin, a respiratory pigment found in red blood cells. Sources of heme iron include meat and fish. Nonheme iron is sourced from plants, such as many vegetables and legumes. Vitamin C helps with iron absorption, so even if a certain food is not naturally high in iron, it may contain enough vitamin C to assist with the body's iron intake.
Too little iron can result in anemia, a decrease of red blood cells because of an iron deficiency. In general, women – especially when pregnant – tend to have significantly lower iron levels than men. Eating food high in fiber and in conjunction with vitamin C can help increase iron levels.
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1. Meat
Lean red meat and poultry such as chicken and turkey contain heme iron. Liver is especially high in iron. Three ounces of cooked beef or chicken liver contains approximately 3.5 milligrams of iron, and 3 ounces of cooked beef contains approximately 2.1 milligrams of iron.
Lean red meat and poultry such as chicken and turkey contain heme iron. Liver is especially high in iron. Three ounces of cooked beef or chicken liver contains approximately 3.5 milligrams of iron, and 3 ounces of cooked beef contains approximately 2.1 milligrams of iron.
2. Beans
Cooked beans (not from a can) are very high in nonheme fiber. One cup of cooked beans contains 2.1 or more milligrams of iron per serving. Beans are very versatile in cooking; try them in soups, as burger substitutes or lightly seasoned with garlic and salt.
Cooked beans (not from a can) are very high in nonheme fiber. One cup of cooked beans contains 2.1 or more milligrams of iron per serving. Beans are very versatile in cooking; try them in soups, as burger substitutes or lightly seasoned with garlic and salt.
3. Spinach
One cup of raw spinach provides 0.7 milligrams of iron per serving. Note that cooking spinach will reduce the amount of iron. Blend spinach with a banana, honey and almond milk for a morning smoothie.
One cup of raw spinach provides 0.7 milligrams of iron per serving. Note that cooking spinach will reduce the amount of iron. Blend spinach with a banana, honey and almond milk for a morning smoothie.
4. Raisins
Approximately 3/4 of a cup of raisins contains 2.5 milligrams of nonheme iron. Other dried fruit with decent iron amounts includes tamarinds, persimmons, blueberries and apricots.
Approximately 3/4 of a cup of raisins contains 2.5 milligrams of nonheme iron. Other dried fruit with decent iron amounts includes tamarinds, persimmons, blueberries and apricots.
5. Lentils and peas
One-hundred grams of lentils or blackeyed peas cover 14 to 18 percent of an adult's recommended daily intake. Canned peas do not contain as much iron, so stick to soaking dried peas, lentils and beans.
One-hundred grams of lentils or blackeyed peas cover 14 to 18 percent of an adult's recommended daily intake. Canned peas do not contain as much iron, so stick to soaking dried peas, lentils and beans.
6. Fortified starches
Many cereals are iron-fortified, meaning iron is added to the cereal and is not a natural result of the ingredients. One serving of iron-enriched cereal can contain 3.5 milligrams of iron. One cup of enriched egg noodles has 2.1 milligrams of iron per serving.
Many cereals are iron-fortified, meaning iron is added to the cereal and is not a natural result of the ingredients. One serving of iron-enriched cereal can contain 3.5 milligrams of iron. One cup of enriched egg noodles has 2.1 milligrams of iron per serving.
7. Broccoli
Another source of nonheme iron, one medium stalk of broccoli contains 0.7 milligrams of iron. As with most vegetables, you need to consume a lot to reap the benefits of vitamins and minerals. Try a chicken and broccoli stir-fry for both heme and nonheme iron in one meal.
Another source of nonheme iron, one medium stalk of broccoli contains 0.7 milligrams of iron. As with most vegetables, you need to consume a lot to reap the benefits of vitamins and minerals. Try a chicken and broccoli stir-fry for both heme and nonheme iron in one meal.
8. Tomatoes
Tomatoes contain vitamin C – iron's absorption helper. Chicken cubes sautéed with diced tomatoes and onions is a simple, high-iron meal.
Tomatoes contain vitamin C – iron's absorption helper. Chicken cubes sautéed with diced tomatoes and onions is a simple, high-iron meal.
9. Kiwi and strawberries
Strawberries and kiwi also are high in vitamin C. Eat a serving or two of these fruits after a lunch of turkey breast on fortified bread.
Strawberries and kiwi also are high in vitamin C. Eat a serving or two of these fruits after a lunch of turkey breast on fortified bread.
10. Fish
Three ounces of tuna, haddock, perch or halibut contain 3 milligrams of heme iron. Broil a fillet with a bit of olive oil or butter and add a side of baked potato, which has 2.1 milligrams of iron.
Three ounces of tuna, haddock, perch or halibut contain 3 milligrams of heme iron. Broil a fillet with a bit of olive oil or butter and add a side of baked potato, which has 2.1 milligrams of iron.
11. Natto
Fermented soybeans are high in iron, and natto tops the list of soy products with almost half the daily recommended intake of iron per 100 grams. Natto has a strong taste, so unless you've had it before, eat it with plenty of enriched rice.
Fermented soybeans are high in iron, and natto tops the list of soy products with almost half the daily recommended intake of iron per 100 grams. Natto has a strong taste, so unless you've had it before, eat it with plenty of enriched rice.
12. Nuts
One ounce of pistachios, peanuts, roasted almonds, roasted cashews or walnuts contains 0.7 milligrams of iron. Nuts are easy to grab as snacks but also can be incorporated into dishes such as cashew chicken or vegetarian chili.
One ounce of pistachios, peanuts, roasted almonds, roasted cashews or walnuts contains 0.7 milligrams of iron. Nuts are easy to grab as snacks but also can be incorporated into dishes such as cashew chicken or vegetarian chili.
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