Iron has many functions in the human body. It helps to carry the oxygen to the muscles and helps to provide the energy that the body needs to function. Women typically need 15 mg of iron a day whereas a man needs just 10 mg a day. There are many different kinds of food that provide an excellent source of protein and being knowledgeable about these can help us improve iron intake.
Meat
According to the National Institutes of Health, liver is one of the best sources of iron for the human diet. Chicken livers contain 12.8 mg in a 3 ½ oz. serving while calf liver contains 12.4 mg in one serving. In comparison, tuna, crab and pork loin all contain about .8 mg of iron in a 3 oz. serving. Dark meat turkey contains about 2.3 mg of iron in a 3 ½ oz. serving, whereas beef contains 3 mg in a 3 oz. serving. Meat and especially liver can provide a good portion (if not all) of the necessary iron that a person needs.
Cereals
Total cereal seems to be the cereal that offers the highest amount of iron to a person's diet. According to Rutgers University, Total offers 18 mg in a 1 cup serving. Corn Chex, Cheerios and Life cereals all offer 8 mg of iron in a 1 cup serving. Oatmeal is another wonderful source of iron, providing 10 mg of iron in a 1 cup serving. In addition, bran cereal also offers a nice amount of iron but you have to watch the amount of bran that is actually in the cereal itself. For example, cereal with at least 40 percent of bran offer 8 mg of iron in a 2/3 cup serving whereas cereal with lesser amounts of bran offer half that amount of iron.
Beans and Legumes
Everyone knows that beans and legumes can be great providers of protein but they can also provide a good source of iron. According to the National Institutes of Health, soybeans offer a large portion of iron that is needed in a person's diet at 8.8 mg in a 1 cup serving. Just under that, lentils offer 6.6 mg of iron in 1 cup of boiled lentils. In comparison, black eyed peas offer just 1.8 mg of iron in a ½ cup serving where pinto beans offer 3.6 mg in a 1 cup serving.
Member Comments