Iron Rich Foods Chart

Iron is an important mineral essential for the human body in order to perform several functions. These functions include the production of adequate hemoglobin, a protein in the red blood cells responsible for carrying oxygen. Furthermore, adequate iron levels in the body ensure healthy organ and muscle function, and provide energy required to perform daily activities. An iron deficiency may lead to a condition called anemia, marked by symptoms such as fatigue and weakness. Iron is most important during developmental stages in human life, i.e, adolescence, during the menstrual cycle, pregnancy, breast-feeding, and during recovery from injuries that involved heavy bleeding. Here, we bring to you a chart consisting of iron rich foods that enables you to understand the iron levels in different foods, and include these in your diet to maintain adequate iron levels. However, before that we will take a look at the recommended dietary intake of iron for men and women, as explained by health experts.

Recommended Daily Intake of Iron

It has been observed that a man's diet rarely allows for iron deficiency, which is why men hardly ever suffer from low iron levels or anemia. They have enough stored iron in their body, that can last them for years together without the intake of any foods rich in iron, or any iron supplements. Women, on the other hand, are prone to developing iron deficiency anemia because of the monthly menstrual bleeding, pregnancy and breast-feeding. At this time, they are required to increase their intake of iron rich foods, and in some cases, may even need to take a supplement. Given here, are the recommended levels of iron, men and women should consume on a daily basis to avoid any deficiency.

Gender	Age Group	Required Amount of Iron
Males	14-18 yrs	11 mg
	19 yrs and above	8 mg
Females	14-18 yrs	15 mg
	19-50 yrs	18 mg
	51 yrs and above	8 mg
During Pregnancy	-	27 mg
During Breastfeeding	18 yrs and Below	10 mg
	19 yrs and Above	9 mg

Chart

The chart mentioned below provides information about various foods rich in iron. You may notice that some of the foods are not as high in iron as others, but they can be used to supplement your diet and create an interesting variety in your meals, to increase your iron intake.

Important Note: Before you resort to the intake of any of the foods in this list have your iron levels checked, and increase your iron intake only after consultation with your doctor or a qualified nutritionist. This table by no means is a replacement for professional advice and individual requirements of iron.

Meat Sources
Food	Amount	Iron Content (mg)
Liver (Chicken/Beef)	100 g	8.8
Beef (Cooked)	100 g	5.5
Turkey Meat (Cooked)	100 g	4.8
Tuna Fish (in Oil)	100 g	1.2
Chicken (Cooked)	100 g	0.8
Sardines	100 g	4.0
Oysters (Cooked)	100 g	8.5
Egg	1	1.0
Vegetable Sources
Spinach	1 cup	4.0
Peas (Cooked)	1 cup	3.0
Collard Greens/Kale/Beet/Turnip Greens	1/2 cup	2.0
Potato	1 Large	1.4
Green Beans (Cooked)	1 cup	1.2
Broccoli (Lightly Boiled)	100 g	1.0
Bok Choy (Cooked)	1/2 cup	0.7
Fruit (Fresh/Dried) Sources
Strawberries	1 cup	1.5
Watermelon	6" x 1/2" slice	3.0
Banana	1 cup	1.0
Raisins	1 cup	5.1
Prunes	1 cup	3.8
Dried Apricots	1 cup	7.2
Dried Peaches	1 cup	9.6
Dried Dates	4	1.7
Grains/Cereals
Bread (White/Whole Wheat)	1 slice	0.5
Cereal (Dry)	3/4 cup	As on Label
Cereal (Cooked)	1/2 cup	0.7
Tortillas	1	1.0
Wheat Germ	1/2 cup	4.0
Bran Muffin	1	1.5
Oatmeal	100 g	As on Label
Beans and Legumes
Soy Beans (Cooked)	1/2 cup	4.4
Red/Kidney/Pinto Beans (Cooked)	1 cup	5.0
Black-Eyed Peas (Cooked)	1 cup	4.0
Garbanzo Beans	1/4 cup	2.4
Lentils (Cooked)	1 cup	3.0
Other Sources
Pumpkin Seeds	1 oz.	3.2
Nuts	1/3 cup	0.5 - 2.0
Tofu	4 oz.	2.3
Semolina (Cooked)	1/2 cup	5.5
Blackstrap Molasses	1 tbsp	5.0

You may also take a look at this list of iron rich foods for vegans. An important tip to keep in mind, is to consume a good amount of vitamin C rich foods, while adhering to an iron rich diet. This will help increase the absorption of iron by the body, thereby effectively increasing the levels in those who are deficient in this mineral. Hopefully, the aforementioned chart has helped you determine the type of foods you can consume to bring back your iron levels to the necessary amount. Eat well and live a healthy lifestyle.

Disclaimer: This Buzzle article is for informative purposes only and does not, in any way, intend to replace the advice of a medical expert.