How to Choose Iron-Rich Grains

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By Renae De Leon
eHow Contributing Writer

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Iron is a mineral that is important to your health. Your body needs an adequate amount of iron for producing energy and keeping your immune system up and running. One way to infuse your diet with iron is to select iron-rich grains.

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Difficulty: Easy

Instructions

Step 1

Buy wheat germ. Wheat germ is a whole grain that is extremely high in iron. In a 3.5-ounce serving there are 6.26 milligrams of iron, which is about 50 percent of a typical adults' dietary requirement for iron.
Step 2

Stock up on oats. Whether you use it in oatmeal, breads or cookies, a single serving of oats, about 3.5 ounces, provides you with 5 milligrams of iron. This is 40 percent of your recommended daily allowance for iron.
Step 3

Try barley. Barley is another grain that is high in iron. In a single 3.5 ounce serving of barley you get 2.5 milligrams of iron, which is about 20 percent of your recommended daily allowance for this mineral.
Step 4

Select other iron-rich grains. Maize and buckwheat also have higher levels of iron. Maize, for example, contains 0.5 milligrams of iron per 3.5 ounce serving, which is about 4 percent of your recommended daily allowance.

Tips & Warnings

Diversify your grains to keep yourself from getting board with your food. Also try to buy organic grains as they are better for you and the environment.
To ensure that you are getting the most iron from your grains, make sure you buy whole grains. Processed grains are stripped of most of their nutrients including iron.

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