The human body needs iron to complete functions such as oxygen transport and regulation of cell growth. According to the Office of Dietary Supplements, iron deficiency may lead to poor oxygen delivery, resulting in weakness, fatigue and decreased immunity. Based on the Dietary Reference Intakes, both, adult woman and man need to consume 45 mg every day. An excessive intake may be harmful for health and even cause death. Iron can be found in a wide variety of foods, from both animal and vegetable sources.
Animal Source
Chicken liver is an excellent source of iron. This can provide 10.8 mg or iron in 3 oz. Also beef and chicken provide between 1.13 mg and 2.32 mg of iron. 3 oz. of canned clams can provide 23.8 mg; 3 oz. of beef liver provide 5.2 mg and oysters supply 13.2 mg. Other good sources of iron are pork, shrimp and lamb.
Vegetable Source
Iron is also found in vegetable sources. This provides an advantage to people on vegetarian diets. Beans represent an excellent source of iron. ½ cup of kidney beans provides 2.6 mg; also ½ cup of chickpeas provides 2.5 mg. Nuts such as cashews provide 1.89 mg of calcium per oz. Other excellent sources include dried peas, lentils, spinach and soybeans.
Other Food
Some baked goods such as bagels with raisins and pretzels can provide between 3.1 mg and 5.4 mg of iron. Hot cereals are other excellent source of iron. The cream of grains varieties and grits offer 5.2 to 7.1 mg. Some foods are fortified with iron to replace the nutrient lost during processing. Products such as iron-fortified whole wheat flakes may provide up to 12 mg of iron. One cup of raisin bran cereal provides approximately 5.79 mg.
Member Comments