Foods rich in iron

Answer 1

Clams

Pork Liver

Oysters

Chicken Liver

Mussels

Beef Liver

Beef

Shrimp

Sardines

Turkey

Enriched breakfast cereals

Cooked beans and lentils

Pumpkin seeds

Blackstrap Molasses

Canned beans

Baked potato with skin

Enriched pasta

Canned asparagus

Answer 2

The human body can't survive without iron. Iron helps move oxygen, improves energy metabolism and synthesized DNA during cell reproduction. Hundreds of the body's essential enzymes and proteins contain iron. The Linus Pauling Institute recommends daily iron intakes of 8 mg for adult men and more than twice than, 18 mg, for adult women.

The body absorbs iron from some foods better than from others. The wrong meal combination actually blocks the mineral's absorption. Knowing which foods work together to promote iron absorption may prevent iron deficiency, or anemia.

Heme Iron vs. Non-Heme Iron

Iron is available in heme and non-heme forms. Heme iron comes from animal sources including red meats, shellfish and eggs. The Centers for Disease Control report that heme iron is absorbs two to three times more easily than non-heme.

Heme-iron foods include:

• Drained canned clams, 23.8 mg per 3-ounce serving
• Cooked shelled oysters, 10.1 mg per 3-ounce serving
• Cooked liver, giblets or other organ meats, 5.4 to 9.9 mg per 3-ounce serving
• Cooked beef chuck blade roast, 3.2 mg per 3-ounce serving

Many plant-based foods are rich natural sources of non-heme iron. They include:

• Cooked mature soybeans, 4.4 mg per 1/2-cup serving
• Roasted pumpkin seeds, 4.4 mg per 1-ounce serving
• Blackstrap molasses, 3.5 mg per 1-tbsp serving
• Cooked fresh spinach, 3.2 mg per 1/2-cup serving

Non-heme iron also shows up as an additive in processed breads, cereals and fast foods.

Combining Foods for Iron Absorption

Eating foods with both types of iron simultaneously increases non-heme iron absorption. Vitamin C-rich foods also enhance non-heme iron absorption.

Foods that Interfere with Iron Absorption

The polyphenols in coffee, tea, red wine and chocolate and the calcium in dairy products limit iron absorption. Many foods high in insoluble fiber contain phytic acid. It bonds with iron to produce an unabsorbable salt, or phytate. Nuts, oatmeal, pinto beans and brown rice may interfere with iron absorption. Because most of these foods provide many health benefits, however, they deserve a place at low-iron meals.

Answer 3

There are a number of foods with low amounts of iron. These include chicken, pork, peanut butter, broccoli, as well as tea.

Answer 4

Liver is particularly rich in iron. Meat in general is a source of iron.

Answer 5

Spinich has the most iron. Meats have lots of iron. Beans also have lots of iron. There are whole lists of them on the websites. These are the basics.

Answer 6

liver, spinach, broccoli, beets

Answer 7

vegetables and fish

Answer 8

http://www.vrg.org/nutrition/iron.htm