Iron Rich Foods

Iron is one of the most important minerals found in foods and is essential for health, physical and mental of the body. The main use of Iron is to transport oxygen to the body, ensure the immunity system is healthy and to produce energy in the body. The body is made of tiny cells, all of which require oxygen to survive. Iron plays a vital role in transporting oxygen to the body because there is iron in hemoglobin of red blood cells, which transports the oxygen to the body. Now where the immune system is concerned, the cells that fight infections sustains on iron. And where energy production is concerned, iron is extremely important in the chemical process that leads to the production of energy from food.

Most North Americans suffer from iron deficiency and this is primarily because of their diet. And its not only adults who suffer, everyone from the age of 2 to 50. And don’t think that’s athletes who are in such good form don’t suffer from iron deficiency, because they do, as their diet is full of carbs and low on iron. Iron deficiency makes you weak and lethargic and is commonly called anemia. Anemia is a serious issue as it can lead to ulcers and even to cancer. The daily requirement of iron is 10-18mg for adults and 7 to 10mg for children.

Even children and toddlers who consume more than 24 ounces of milk per day are prone to an iron deficiency, this could be because they are not getting the right diet that is rich in iron and vitamin C. Vitamin C helps in the absorption of iron in the body, so try and have iron rich food and Vitamin C rich food together. There are two types of iron, nonheme iron and heme iron. The body finds it difficult to absorb nonheme iron and easily absorbs heme iron. Seafood and nuts are a great source for iron but they can cause food allergies and mercury poisoning. It is best to be careful of these foods where children are concerned.

List of Iron Rich Foods

Before we go on to list Iron rich foods, remember that 250ml is a cup and 15ml is a tablespoon, this will help in easy conversion.

• 250ml Lentils that are cooked and drained = 3.3mg iron.
• 250ml Lima beans that are cooked and drained = 4.6mg iron.
• 250ml Split peas = 4.5mg iron.
• 250ml canned and drained spinach = 5mg iron.
• 250ml Cooked spinach = 4.2mg iron.
• 250ml green peas = 3mg iron.
• 250ml dried and uncooked peaches = 10.1mg iron.
• 250ml prune juice = 11mg iron.
• 125ml whole and shelled almonds = 4mg iron.
• 2 slices of 6mm thick ham = 2.7mg iron.
• 1 piece lean and broiled steak = 3.4mg iron.
• 90g Turkey = 1.6mg iron.
• 3 slices of beef kidney = 11.8mg iron.
• 3 ounces beef liver that is fried = 8mg iron.
• 250ml ground beef broiled with medium fat = 2.9mg iron.
• 3 slices of fried calf liver = 13mg iron.
• 3 medium sized chicken liver =7.7mg iron.
• 3 slices of pork liver = 7.2mg iron.
• 3 slices pork kidney = 7.2mg iron.
• 1 can of canned and drained clams = 5.5mg iron.
• 90g broiled lake trout = 4.5mg iron.
• 125ml of Farina cereal, cream of wheat = 7.9mg iron.
• 250ml puffed oats like Cheerios = 9.2mg.
• 200ml Wheat flakes like Grapenut = 6.4mg iron.
• 250 ml whole-wheat cereal = 6.3mg iron.