|  | Diet Nutrition | Nutrition

Different Foods With Lots of Iron

Iron is a mineral essential for human health. It is a component of hemoglobin, a protein found in red blood cells, which transports oxygen to the body's tissues. Iron is also important for energy production and controlling cell growth. The Recommended Dietary Allowance (RDA) for iron is 8mg for males and 18mg for females aged 19 to 50 years. Women of childbearing age, teenage girls and pregnant women have an increased need for iron. You will find two types of iron in foods. Heme iron is from animal foods and non-heme iron comes from plant foods.

  1. Meat and Poultry

    • The body can absorb and use heme iron from meat protein more efficiently than non-heme iron from plants. Approximately 15 to 35 percent of heme iron obtained from food is absorbed by the body. Liver, organ meats, red meat and poultry are some of the best sources of heme iron. A 3.5oz. serving of cooked chicken liver provides 12.8mg of iron and one slice of cooked beef liver provides 5.0mg. A 3oz. serving of cooked beef kidney contains 4.9mg of iron and 3oz. of lean, braised beef provides 3.2mg. A 3.5oz. serving of roasted, dark turkey meat provides 2.3mg of iron.

    Fish and Seafood

    • Shellfish are among the best sources of heme iron. Six medium-sized, farmed and cooked oysters provide 4.6mg of iron and a ¾-cup serving of breaded, fried clams provides 3.0mg. Finned fish are also an important source of iron. A 3oz. serving of cooked, king mackerel contains 1.9mg of iron, 1oz. of canned anchovies contains 1.3mg and 3oz. of cooked, fresh bluefin tuna contains 1.1mg of iron.

    Beans and Lentils

    • Beans and lentils are excellent sources of non-heme iron. A 1-cup serving of boiled soybeans provides 8.8mg of iron and 1 cup of boiled lentils contains 6.6mg. A 1-cup serving of boiled kidney beans supplies 5.2mg of iron and 1 cup of boiled lima beans provides 4.5mg. Approximately 2 to 20 percent of non-heme iron obtained from plant sources is absorbed. Vitamin C increases the absorption of non-heme iron. If iron intake is low, eating foods containing vitamin C alongside non-heme iron foods helps improve non-heme iron absorption.

    Fortified Foods

    • Eating foods fortified with iron is a useful way to increase iron intake if iron you consume from foods is less than recommended. A ¾-cup serving of Ralston Enriched Bran Flakes, for instance, provides 19.6mg of iron and a ¾-cup serving of Kellogg's All-Bran Complete Wheat flakes provides 18.0mg. A ¾-cup serving of General Mills Whole Grain Cereal contains 18.0mg of iron, and 1 cup of fortified oatmeal provides 10.0mg of iron. Iron also fortifies Infant formulas .

Nutrition - Related Articles