The Five Best Food Sources of Iron
Got iron? If you don't have enough, your body will let you know in a big way. Iron is an essential part of hemoglobin because it carries oxygen, makes tendons and ligaments, and is important for a healthy immune system and digestion. Many foods contain iron. Some sources are better than others, not simply because there is more iron in some foods but because the body uses certain forms of iron more easily. If you know the best food sources for iron, you'll be sure to get plenty in your diet.
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Iron Deficiency
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Regardless of who you are, iron is a necessary part of your diet. The human body reuses the majority of the iron needed to function by recycling old red blood cells; the body excretes the rest (approximately 10 percent), which means you need to replenish it from dietary sources.
Low levels of iron result in tiredness, decreased alertness and a decreased attention span. Severe lack of iron is called "iron deficiency anemia," which means that the blood will not carry enough oxygen for the body to function normally.
Absorbability
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There are two forms of dietary iron:
1. Heme is iron that is easily absorbed by the body and found in animal sources (meats).
2. Non-heme is less absorbable and found in plant sources (vegetables).
Because of this absorption factor, a lower number of mg in a meat product does not mean you will get more iron from a bagel that has a higher amount of iron, because your body may not use some of the bagel's iron. For this reason and to address options for all types of diets, the lists below note the top five sources of iron in four categories, namely seafood, meat, breads and grains, and vegetables. -
Seafood
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1. Clams canned, drained, 3 oz./23.8 mg iron
2. Oysters wild, cooked, moist heat 3 oz./10.2 mg iron
3. Sardines canned 3 oz./2.5 mg iron
4. Shrimp canned 3 oz./2.3 mg iron
5. Mackerel canned 3 oz./1.8 to 4.3 mg iron
Meat
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1. Organ meat (liver, giblets) 3 oz./5.2 to 9.9 mg iron
2. Beef chuck, blade roast, cooked 3 oz./3.1 mg iron
3. Beef bottom, round cooked 3 oz./2.8 mg iron
4. Beef rib, lean 3 oz./2.4 mg iron
5. Beef ground 85 percent lean, cooked 3 oz./2.2 mg iron
Breads and Grains
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1. Farina (regular or quick) cooked 2/3 c./4.5 to 7.0 mg iron
2. Oatmeal (instant) fortified, prepared 2/3 c./ 4.5 to 7.0 mg iron
3. Ready-to-eat cereals (labeled as fortified) 1 oz./ 4.5 to 7.0 mg iron
4. Bagel (plain) 1 medium/ 1.8 to 4.3 mg iron
5. Muffin (bran) 1 medium/ 1.8 to 4.3 mg iron
Vegetables
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1. Soybeans cooked ½ c./4.4 mg iron
2. White beans canned ½ c./3.9 mg iron
3. Spinach cooked ½ c./3.2 mg iron
4. Lentils cooked ½ c./3.2 mg iron
5. Lima beans cooked ½ c./2.2 mg iron
Daily Iron Requirements
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Males:
7 months to 12 months/11 mg
1 to 3 years/7mg
4 to 8 years/10 mg
9 to 13 years/8mg
14 to 18 years/11 mg
19 to 50 years/8mgFemales:
7 months to 12 months/7 mg
1 to 3 years/10 mg
4 to 8 years/10 mg
9 to 13 years/ 8 mg
14 to 18 years/15 mg
19 to 50 years/18 mg
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