What Foods Have Alot Of Iron In Them

I never eat red meat because i really do not like it but i have anemia due to iron loss it get s worse when i am on my period.

So i was wondering what foods have alot of iron in them. Giving your body a helping hand to increase iron absorption can also be useful dietary strategy. Non heme plant based iron foods. What foods have alot of iron in them.

Our bodies are less efficient at absorbing nonheme. Beans like black beans navy beans and kidney beans can all help easily bump up your iron intake. Increasing your intake of vitamin c can increase your ability to successfully absorb iron. Vitamin c can help your body absorb iron so it is a good idea to pair iron rich foods with foods that have a lot of vitamin c including citrus fruits and iron fortified orange juice.

Meat based heme iron sources. Below is a list of high iron foods. For more high iron foods see. In fact a half cup 86 gram serving of cooked black beans provides around 1 8 grams of iron or.

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Eating these greens raw vegetables increases the amount of iron in your blood stream. Lots of animal proteins have heme iron including egg yolks 1 mg in two large egg yolks red meat 2 to 3 mg per 3 ounces poultry 2 mg per 3 ounces of dark meat turkey and pork 0 5 to 1 mg. 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.

You ll also get close to 6 5 milligrams of iron from a cup of cooked spinach. Most legumes are iron rich a cup of cooked kidney beans provides almost 4 milligrams of iron while a cup of cooked lentils supplies just over 6 5 milligrams. It is harder for the body to absorb the nonheme iron that is found in fruits vegetables and grains than the heme iron that is found in animal foods including red meats poultry and fish. Rich sources of vitamin c include red peppers orange juice spring greens cauliflower and broccoli.

One hundred grams g or about 3 5 ounces oz of canned clams from chicken of the sea contains a whopping 29 45 mg. Potatoes are a good source of iron provided you eat the skin that s where most of it is concentrated. Dark green vegetables including spinach chard kale collards beet greens or dandelion greens have high stores of iron.