Iron Content Foods Chart Eating iron rich foods like tuna tofu broccoli and figs can help prevent anemia and protect your body from infection
Printable Iron Rich Food List Summary Iron is an essential nutrient that we need for everyday functions and to thrive during our older years of life There are two types of iron heme iron and non heme iron Heme iron is found in animal products especially meat Non heme iron is found in plant based foods like spinach and broccoli 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
Iron Content Foods Chart
Iron Content Foods Chart
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Iron Rich Foods Iron Rich Fruits Vegetables Dry Fruits
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Best Iron Food Sources NBI
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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 Read on to find out about the foods high in the iron list iron food charts good and bad sources of iron and more Luckily you can consume iron rich foods to help meet the daily iron needs of your body
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 Iron is a mineral necessary for healthy blood and muscles Iron needs depend on several factors including age sex and the amount of iron stored in the body It is important to eat several iron rich foods as part of a balanced diet each day Iron in foods of animal origin is absorbed more efficiently than iron in foods of plant origin
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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 Which foods are good sources of iron Many different foods contain iron in different amounts Some food sources are more iron rich than others
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 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
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Iron Rich Foods List Printable
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https://health.clevelandclinic.org › how-to-add-more-iron-to-your-diet
Eating iron rich foods like tuna tofu broccoli and figs can help prevent anemia and protect your body from infection
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Printable Iron Rich Food List Summary Iron is an essential nutrient that we need for everyday functions and to thrive during our older years of life There are two types of iron heme iron and non heme iron Heme iron is found in animal products especially meat Non heme iron is found in plant based foods like spinach and broccoli
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Iron Content Foods Chart - 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
