Foods High In Iron
A List of Foods High in Iron
Iron is essential for the formation of hemoglobin in the body, and it's wise to incorporate foods high in iron into your daily diet. The iron in hemoglobin is combined with oxygen, and it is transported through the blood to every part of the body. If your body is deficient in iron, you will become anemic. Anemic persons display symptoms of loss of appetite, breathlessness, insomnia, headaches, lack of stamina and tiredness. All of these are signs of a deficiency in iron.
There are vegetables that are rich in iron, like broccoli and bok choy. These are high in vitamin C as well, which helps the body absorb the iron. The rate of iron absorbed from vegetables is ten percent, while you get a ten to twenty percent absorption rate from animal meats. Tomatoes and beans or broccoli are good for iron absorption, and eating iron rich foods will prevent iron deficiency.
Some of the foods high in iron in the breads category include whole wheat bread, cream of wheat, oatmeal, bran flakes and white bread.
Some of the vegetables that are good suppliers of iron include tomatoes, green beans, peas, potatoes, beet greens, cooked spinach and turnip greens.
There are also some legumes that are a good source of iron. Some of them are chick peas, kidney beans, lima beans, pinto beans, navy beans, black eyed peas and lentils.
Some foods high in iron are in the seed and nut category. They include cashews, sunflower seeds, sesame, tahini, almonds, apricots, dried figs and pumpkin seeds.
Iron deficiency is not as common as it used to be. The public is more aware of the foods rich in iron, and many vitamin complexes include iron. You should eat at least two foods a day that include iron.
Eating more foods high in iron will help you boost your iron level. Some more iron rich foods include liver, lamb, pork, turkey, chicken and beef. Seafoods can be iron-boosters too. This includes shrimp, salmon, tuna, clams and oysters. Some greens that include iron are turnip greens, spinach, mustard greens, kale and collard greens.
Many foods that don't have iron in them already are now fortified with iron, and some have iron added to them. Some cereals that are iron fortified include Carnation ® Instant Breakfast Mix, Iron kids bread, grits, raisin bran, Product 19, Total and instant oatmeal.
Remember that foods high in iron can help you reach your goal of two servings of iron a day. Compare the labels on food, and select foods that have high percentages of iron in them.
Some people who are most at risk for an iron deficiency are toddlers and older children who have a diet low in iron and Vitamin C, and who consume over twenty-four ounces of milk every day.
Be sure to look for foods rich in vitamin C, too, since, as we've said, it will help your body to absorb iron more efficiently.