Anemia, a lack of red blood cells, often occurs because of iron deficiency. Iron is necessary to produce hemoglobin. As iron stores are depleted, bone marrow produces fewer and smaller than normal red blood cells. Increasing iron in the diet can help build up iron stores, even though dietary iron isn't well absorbed; only 1 mg of iron is absorbed for every 10 to 20 mg ingested, according to the university of Chicago Medical Center. A number of foods contain iron, but dietary iron alone isn't usually enough to improve iron deficiency; you also need iron supplements, the Merck Manuals Online Medical Library states.
Meats, Poultry and Fish
Meats, fish and poultry all contain iron, but some are richer sources than others. Liver contains 5 mg of iron in a 2 oz serving, while pork contains 2.5 mg and beef contains 2 mg. A 2 oz. serving of chicken and 1/4 cup of tuna both contain 1 mg. Meat is the best absorbed source of iron from food, FamilyDoctor reports. Eggs also are good sources of iron, containing 1 mg per egg, but egg whites block iron absorption. Soy protein can also block iron absorption if ingested at the same time as iron-rich foods.
Grains
Fortified grains are some of the best sources of iron, the University of California Los Angeles reports. Two dry fortified cereals, Most and Product 19, contain 18 mg of iron. Cooked cereals, such as cream of wheat and Malt-O-Meal, contain 8 mg per 1/2 cup. A number of dry cereals, including All Bran, Raisin Bran, Life, Cheerios, Golden Grahams, Rice Krispies and Corn Flakes supply 4.5 mg per serving. Milk, on the other hand, blocks absorption of iron when taken with high iron foods, according to FamilyDoctor.
Legumes
Legumes, such as kidney, red or pinto beans, contain 5 mg of iron per one cup serving. Black-eyed peas have 4 mg, while lentils have 3 mg per serving. Eating meat and beans together can improve the absorption of iron.
Fruits and Vegetables
A serving of prune juice supplies 4.5 mg of iron. Figs and watermelon contain 3 mg per serving, while raisins contain 2.5 mg and prunes and spinach supply 2 mg of iron. Fruits high in vitamin C help with iron absorption when taken with foods high in iron, FamilyDoctor states.
Member Comments