Iron is a mineral that is essential for the health and proper functioning of the body. Without proper amounts of iron, disorders including fatigue, weakness, anemia, headaches, skin pallor and other physiological changes can occur. It is relatively easy to maintain proper iron levels within the body by eating foods that are high in iron. Dietary sources of iron are divided into two groups. "Heme" sources include meat, poultry and fish. "Non--heme" sources of iron are fruits, vegetables, nuts and grains.
Meats
Meat protein is generally high in iron that can be readily absorbed by the body. Sources include pork, poultry and red meat, such as beef, in particular. Eggs are also high in iron. Beef and chicken liver have the highest level of any meat product, with more than 7mg of iron per 3-oz. serving.
Seafood
Seafood is also high in iron. Fish that help include iron levels include flounder, cod, tuna and salmon. Shellfish, such as shrimp, oysters and clams also have high levels of iron.
Nuts, Fruits and Grains
Dried apricots, prunes and prune juice, raisins and dried dates are all good sources of dietary iron. Nuts, particularly almonds, also carry a significant amount of iron. Grain products such as oatmeal or whole-wheat bread provide iron, and many prepared cereals, flours and baked goods are fortified with iron. Another source is rice, both brown or white.
Vegetables
Vegetable sources of iron include all varieties of beans, such as kidney, Lima, black, pinto and soy beans. Tofu, made from soybeans, is also rich in iron. You can also eat spinach and other leafy green vegetables to supplement iron in the diet.
Member Comments