Iron deficiency that stems from an iron-poor diet may be treated with mineral supplements but must be corrected with a change in daily menus. Eating a variety of foods will provide the necessary balance between heme and nonheme iron, which come from different food sources. While animal-based foods provide lots of heme, which is the most easily absorbed dietary iron, eating too much meat or seafood raises fat levels. Individuals should add these foods to everyday diets in moderation, along with nonheme iron choices from the plant family.
Enriched Cereal
Suggested servings of cereal made from iron-enriched wheat, barley, rice, oats or corn contain as much as 100 percent of dietary iron requirements, or 18mg, as calculated by the FDA. Adding dried fruit such as raisins, dates, prunes or apricots along with milk will raise the iron content significantly. Low-sugar cereals have enough nutritional value besides iron to include them in daily diets. The Mayo Clinic website notes that additional products made from enriched grain food sources include breads, bagels, tortillas and pastas. Drinking a glass of orange juice with these foods improves nonheme iron absorption.
Chicken Liver
For a periodic boost to an iron deficiency, chicken liver provides strong heme iron. Three ounces of cooked livers have 12mg of dietary iron, according to the USDA Nutrient Database. Organ meats from other poultry, beef, lamb or pork are all good food sources for improving low-iron diets.
Clam Chowder
One cup of New England clam chowder derives 3mg of iron content from heme and nonheme food sources, including iron-rich clams, milk and potatoes. The USDA lists alternative seafood choices for significant iron as oysters, sardines, crab and tuna, with between 1mg and 6mg of heme iron per 3 oz. serving.
Chili Con Carne
Foods with both types of dietary iron address iron deficiency by maximizing each other's nutritional value. Adding meat to legumes, for instance, increases absorption of the nonheme iron, according to the U.S. Centers for Disease Control and Prevention. The bean ingredients in chili con carne, specifically, reduce the saturated fat level of an all-meat chili while still providing iron. One cup of soup has 5mg of iron content.
Spinach
Spinach is a versatile vegetable that raises iron levels, with 6mg in 1 cup of cooked greens, notes the USDA. Dieters can fight iron deficiency by adding cooked spinach to omelets, with 1mg of iron per egg. Collard greens, turnip greens and kale also contribute moderate amounts of iron to low-level diets.
Member Comments