List Foods High In Iron

For more high iron foods see. When you eat heme iron with foods higher in non heme iron the iron will be more completely absorbed by your body. Our bodies tend to get more iron from heme foods but if you re a vegetarian you can still eat plenty of iron rich foods.

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You absorb between two and 10 percent of the non heme iron that you consume.

List foods high in iron.

Nonheme iron is the type added to foods like breakfast cereals. To maximize iron absorption consume legumes with foods high in vitamin c such as tomatoes greens or citrus fruits. Clams are one of the highest ranked food sources for iron. Top foods high in iron.

The current daily value dv for iron is 18 milligrams mg. Summary one cup 198 grams of cooked lentils provides 37 of the dv for iron. Non heme plant based iron foods. Below is a list of high iron foods.

784 eggs red meat liver and giblets are top sources of heme iron. If you re a meat lover beef is a great way to get some iron. Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron. Here are 10 foods high in iron that can help you get all of the mineral you need.

Meat based heme iron. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. One hundred grams g or about 3 5 ounces oz of canned clams from chicken of the sea contains a whopping 29 45 mg of iron. This is the form of iron added to iron enriched and iron fortified foods.

Foods high in vitamin c like tomatoes citrus fruits and red yellow and orange peppers can also help with the absorption of non heme iron. Grill 6 ounces of sirloin steak for a meal that serves up 3 2 grams of this important mineral.

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