Iron Content Food Chart

Iron Content Food Chart Eating iron rich foods like tuna tofu broccoli and figs can help prevent anemia and protect your body from infection

Iron needs depend on your age sex and nutrition choices The recommended daily intake for adults aged 51 years and older is 8 mg A further breakdown of iron needs is shown in the table below Note the sex and age differences when determining iron needs Iron is found in the body in two types heme and non heme Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds The current daily value DV for iron is 18 milligrams mg

Iron Content Food Chart

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Iron Content Food Chart
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Content per Measure USDA National Nutrient Database for Standard Reference Release 18 Iron Fe mg Content of Selected Foods per Common Measure sorted alphabetically 09050 Blueberries raw 145 1 cup 0 41 07008 Bologna beef and pork 56 7 2 slices 0 69 07014 Braunschweiger a liver sausage pork 56 7 2 slices 6 35 The following chart provides information about various food items that are rich in iron You may notice that some of the foods are not as high in iron as others but they can be used to create an interesting variety in your meals which in turn would help increase your iron intake

Leafy vegetables eggs iron fortified cereals or grains lentils nuts IRON seeds beans and dried fruits are good sources of non heme iron Vitamin C binds to iron and helps to increase absorption Eat vitamin C foods like citrus fruits tomatoes berries kiwi ABSORPTION and peppers together with i ron foods tor best absorptioni How Much Iron Do You Need The amount of iron you need each day is measured in milligrams mg The general recommendations for healthy people are Women ages 19 50 years 18 mg iron per day Women ages 19 50 years 27 mg if pregnant 9 mg if breastfeeding Men ages 19 years and older 8 mg iron per day

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Luckily you can consume iron rich foods to help meet the daily iron needs of your body Read on to find out about the foods high in the iron list iron food charts good and bad sources of iron and more Table 1 How much iron do I need Although not as easily absorbed as animal based sources plant based foods such as beans grains and vegetables also contain iron Some plant based foods contain more iron than others and food preparation can enhance iron absorption For example cooking soaking nuts and seeds and using sprouted seeds and grains

You can use the food sources table below to find out how much iron a food contains You can also use the Canadian Nutrient File see For More Information For foods that have a label check the nutrition facts table The primary dietary sources of iron include meat seafood fortified foods grains and nuts This guide presents a list of 30 foods high in iron from a wide range of food groups All nutritional data is sourced from the USDA s FoodData Central database

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Eating iron rich foods like tuna tofu broccoli and figs can help prevent anemia and protect your body from infection

Iron Rich Foods List Examples And Forms
Printable Iron Rich Food List Free PDF The Geriatric Dietitian

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Iron needs depend on your age sex and nutrition choices The recommended daily intake for adults aged 51 years and older is 8 mg A further breakdown of iron needs is shown in the table below Note the sex and age differences when determining iron needs Iron is found in the body in two types heme and non heme


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Iron Food

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Iron Rich Plant Foods

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Iron Content Food Chart - Leafy vegetables eggs iron fortified cereals or grains lentils nuts IRON seeds beans and dried fruits are good sources of non heme iron Vitamin C binds to iron and helps to increase absorption Eat vitamin C foods like citrus fruits tomatoes berries kiwi ABSORPTION and peppers together with i ron foods tor best absorptioni