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Processed Foods High in Iron Content

According to Reader's Digest, 90 percent of Americans' household food budget is spent on processed, packaged foods. Processed foods are foods that contain ingredients and additives that are not part of their natural state. They are oftentimes thought of as unnatural and unhealthy; however, there are some processed foods that are enriched with vitamins and minerals like iron. There are two main types of irons: heme iron and nonheme iron. Heme iron is found naturally in foods like red meats, white meats and fish. Nonheme iron is found in processed foods, like breads and dairy products. Low iron levels in the blood can lead to anemia, which can cause headaches, dizziness and fatigue.

  1. Breads

    • Many processed breads are high in iron. This is because most bread is made from enriched flour, which contains added iron and B vitamins. Whole wheat, on the other hand, has all its nutrients intact, so is not considered processed like regular white flour. During the refining process by which whole wheat flour is turned into white flour, the whole wheat flour is stripped of many of its nutrients. This is why most white flours are enriched with iron: to make up for some of the lost vitamins and minerals.

    Cereals and Grains

    • Many processed cereals and grains have a high iron content. This includes foods like bran flakes and cereals, oatmeal, cream of wheat, pasta, rice and noodles.

    Soy

    • Processed soy products are also good sources of iron. Tofu is one of the best sources of iron, with six grams of iron per 1/2 cup serving. Soy beans, tempeh and soy milk are other soy products that have a high iron content.

    Beans

    • Canned beans have lots of healthy vitamins and minerals, including iron. Pinto beans, black beans, kidney beans and garbanzo beans are all examples of beans that are high in iron.

    Nuts and Seeds

    • Processed nuts and seeds that are high in iron include sunflower seeds, lentils, pumpkin seeds and almonds.

    Canned Fish

    • Fish that has been processed and canned is a good source of iron. One serving of canned fish, such as shrimp, sardines or anchovies, contains around 25 percent of the USDA Recommended Daily Amount of iron.

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