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Iron-Rich Foods
Foods that are a good source of iron include:
- liver
- lean red meats, including beef, pork, lamb
- seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.
- beans, including kidney, lima, navy, black, pinto, soy beans,
and lentils
- iron fortified whole grains, including cereals, breads, rice,
and pasta
- greens, including collard greens, kale, mustard greens, spinach,
and turnip greens
- tofu
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vegetables, including broccoli, swiss chard, asparagus, parsley,
watercress, brussel sprouts
- chicken and turkey
- blackstrap molasses
- nuts
- egg yolks
- dried fruits, such as raisins, prunes, dates and apricots
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Iron Rich Foods containing Non-Heme Iron
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Excellent Sources |
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Good Sources |
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Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses
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Canned beans
Baked potato with skin
Enriched pasta
Canned asparag
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Iron Absorption Enhancers
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Iron Absorption Inhibitors
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- Meat/fish/poultry
- Fruits: Orange, Orange Juice, cantaloupe,
strawberries, grapefruit etc
- Vegetables: Broccoli, brussels sprouts, tomato,
tomato juice, potato, green & red peppers
- White wine
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- Red Wine, Coffee & Tea
- Vegetables:
Spinach, chard, beet greens, rhubarb and sweet
potato
- Whole grains and bran
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Tips on taking iron pills
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Take the pills with food.
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Start slowly. Try taking 1 pill a day for 3
to 5 days, then 2 pills a day until you aren't bothered by
that amount. Increase the number of pills until you're
taking the amount your doctor recommended.
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Increase the fiber in your diet if you have
constipation. This is worth trying, even though fiber may
get in the way of how well your body can absorb iron. You'll
still be able to absorb some iron, and it's better than not
taking any iron if you need it.
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Don't take iron pills at bedtime if they
upset your stomach.
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If one type of iron pill causes problems,
talk to your doctor about trying a different formula or
brand.
Anemia: When Low Iron Is the Cause
What is anemia?
Anemia occurs when your blood doesn't have
enough hemoglobin. Hemoglobin is a protein in your red blood
cells that carries oxygen from your lungs to the rest of
your body. A common cause of anemia is not having enough
iron. (Your body needs iron to make hemoglobin.)
Symptoms of
anemia
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extreme fatigue and feeling of weakness
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light headedness
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low
blood pressure with position change from sitting
to standing up
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tongue may become sore, smooth and reddened
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decrease in appetite
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shortness of breath during exercise
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brittle hair
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reduction in immunity and increased
vulnerability to infection
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a
strong desire to eat nonfoods such as ice, paint
or dirt (a condition called Pica)
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disturbed sleep
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abdominal pain
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Table of food high in
iron: |
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Iron rich food |
Iron Content |
RDA % * |
Calories |
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Cockles boiled |
28mg |
155% |
50 |
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Black Pudding |
20mg |
111% |
300 |
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Liver |
9mg |
50% |
190 |
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Fish Paste |
9mg |
50% |
170 |
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Kidney |
8mg |
44% |
170 |
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Venison |
7.8mg |
43% |
200 |
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Heart |
7.7mg |
43% |
180 |
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Mussels boiled |
7mg |
39% |
90 |
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Liver Pate |
7mg |
39% |
190 |
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Liver Sausage |
6.4mg |
36% |
312 |
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Goose |
5mg |
28% |
320 |
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Pheasant |
5mg |
28% |
220 |
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Shrimps canned |
5mg |
28% |
95 |
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Haggis |
4.8mg |
27% |
310 |
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Sardines canned |
4.5mg |
27% |
180 |
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Anchovies canned |
4mg |
22% |
285 |
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Whitebait |
4mg |
22% |
310 |
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Tongue Ox |
3mg |
17% |
300 |
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Pilchards canned |
2.7mg |
16% |
130 |
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Beef lean |
2.5mg |
16% |
240 |
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Other Iron rich
foods |
Iron content |
RDA % |
Calories |
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Thyme ground |
124mg |
688% * |
276 |
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Curry Powder |
58mg |
321% * |
233 |
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Oat & Wheat Bran |
45mg |
250% * |
330 |
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Cinnamon ground |
38mg |
210% * |
- |
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Garam Masala |
33mg |
183% * |
380 |
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Rosemary |
30mg |
167% * |
330 |
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Oxo cube |
24.5mg |
136% * |
230 |
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Paprika |
24mg |
133% * |
290 |
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Bran Flakes |
20mg |
111% |
320 |
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Ready Brek |
13.2mg |
73% |
373 |
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Special K cereal |
13mg |
73% |
370 |
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Bran Wheat |
13mg |
73% |
205 |
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Sesame Seeds |
10mg |
55% |
11 |
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Black Treacle |
9.2mg |
54% |
260 |
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Soya flour low fat |
9mg |
50% |
350 |
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Wheatgerm |
8.5mg |
49% |
300 |
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Liquorice |
8mg |
44% |
310 |
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Cashew Nuts |
6.2mg |
34% |
610 |
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Blackcurrants canned |
5mg |
28% |
45 |
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Figs dried |
4.2mg |
23% |
205 |
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Bombay Mix |
3.8mg |
21% |
500 |
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Lentils boiled |
3.5mg |
19% |
100 |
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Apricots ready-to-eat |
3.5mg |
19% |
160 |
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Hazelnuts |
3.2mg |
19% |
650 |
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Almonds |
3mg |
17% |
600 |
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Soya beans |
3mg |
17% |
140 |
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Malt bread |
2.8mg |
16% |
270 |
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Wholemeal bread |
2.7mg |
15% |
215 |
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Red Kidney beans |
2.5mg |
14% |
100 |
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Watercress |
2.2mg |
14% |
23 |
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