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Iron is an essential mineral in your body. It is important
for increasing hemoglobin levels, helping cells work properly,
and carrying oxygen from your lungs throughout your body.
The amount of iron you need varies depending on age, gender
and diet. The RDA for iron is 10 mg for men, 15 mg for menstruating
women, 10 mg for non-menstruating women and women over 50.
There are two forms of iron:
Heme iron, which is easily absorbed by
your body. Foods with heme iron include beef, lamb, pork,
liver, veal, chicken, turkey, fish and seafood.
Non-heme iron, which is absorbed less
readily. Foods with non-heme iron include breakfast cereals,
breads, pasta, lentils, dried peas and beans, tofu, seeds,
nuts, dried fruit, dark leafy greens and eggs.
It's one thing to eat foods that are rich in iron;
the body's ability to absorb this iron is another
thing. It's all determined by enhancers
and inhibitors - components of your diet
which make iron more or less likely to be absorbed. Vitamin
C rich foods (citrus fruits, tomatoes, cantaloupe, strawberries
and kiwis), for example, eaten with foods containing iron
enhance iron absorption. Calcium, from
dairy products, as well as coffee and tea, and colas inhibit
iron absorption and should be avoided for 2 hours before
or after meals containing iron.
FOOD SOURCES OF IRON
| EXCELLENT |
VERY GOOD |
GOOD |
| 3.4+ mg/serving |
1.6 – 3.3 mg/serving |
0.5 – 1.5 mg/serving |
| |
Meats:
Beef
Organ meats
Liver-beef and chicken
Clams
Oysters
Vegetables and Fruits:
Soybeans
Tofu (soybean curd)
Apricots
Prune Juice
Breads & Cereals:
Cream of Wheat
Malt-O-Meal
Buc Wheat
Total, Corn or Wheat
Product 19
Infant cereals
Raisin Bran
Bran Flakes
Other:
Nuts |
Meats:
Liverwurst
Turkey
Chicken
Pork
Tuna
Shrimp
Vegetables and Fruits:
Spinach
Beans:
Lima, Navy, Kidney, White, Lentils
Lemons
Limes
Orange Juice
Raisins
Tomato Juice
Watermelon |
Meats:
Egg and egg substitutes
Fish:
Cod, Salmon, Sole
Vegetables and Fruits:
Artichokes
Alfalfa Sprouts
Bean Sprouts
Broccoli
Cauliflower
Corn
Peas
Potatoes - baked
Apricots, dried
Dates
Figs
Prunes - dried or stewed
Breads & Cereals:
Oatmeal
Wheat Germ
Whole Grain Breads
Enriched Pastas
Other:
Peanut Butter
Blackstrap Molasses
Brewer's Yeast
Chocolate
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Dairy Products: |
Milk Cheese
Ice Cream Yogurt
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Calcium supplements
Tums |
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| While these foods inhibit
iron absorption, they are good sources of calcium. Foods
containing calcium, or other inhibitors should not be
consumed 2 hours before or after ingesting foods or
supplements containing iron, especially if you want
to increase your hemoglobin level. |
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