IRON RICH FOODS

Iron Fortified Foods

2011-10-12T20:03:00.000-07:00

Iron Fortified Foods
In addition to foods that naturally have a lot of iron in them, many foods are now fortified with iron or have iron added to them. This is good news because many kids, especially younger ones don't usually like many of the best iron rich foods, such as liver, oysters, clams, and lentils.

Check food labels to find foods fortified with iron, including:

* Instant Oatmeal
* Ready-to-eat Cereals, such as Total, Product 19, Raisin Bran
* Grits
* Iron Kids Bread
* Carnation Instant Breakfast Mix
* Pasta
* Iron Fortified Toddler Formula, such as Enfamil Next Step or Similac 2

Remember that a food that provides 10% to 19% DV or more for a nutrient, such as iron, is usually considered to be a good source of that nutrient, so compare food labels and look for foods that have higher numbers for iron on the food label.
Iron Rich Foods : iron-rich-baby-foods.

Iron Rich Baby Foods

2011-08-25T20:01:00.000-07:00

Iron Rich Baby Foods
At first, unless your baby was premature or is already anemic, your baby will usually get all of the iron she needs from breast milk or an iron-fortified infant formula. Once she is 4 to 6 months old though, she will likely begin to need some extra iron, which usually comes in the form of an iron fortified baby cereal. Later on, be sure to choose from a good variety of iron-rich baby foods, which you can often find by comparing food labels and choosing foods with a high iron content. Or choose age appropriate iron-rich foods when making your own baby food to make sure your infant gets enough iron.

Table of food high in iron:

2011-08-05T19:52:00.000-07:00

Table of food high in iron:

Iron rich food Iron Content RDA % * Calories
Cockles boiled 28mg 155% 50
Black Pudding 20mg 111% 300
Liver 9mg 50% 190
Fish Paste 9mg 50% 170
Faggots 8.3mg 46% 270
Kidney 8mg 44% 170
Venison 7.8mg 43% 200
Heart 7.7mg 43% 180
Mussels boiled 7mg 39% 90
Liver Pate 7mg 39% 190
Liver Sausage 6.4mg 36% 312
Goose 5mg 28% 320
Pheasant 5mg 28% 220
Shrimps canned 5mg 28% 95
Haggis 4.8mg 27% 310
Sardines canned 4.5mg 27% 180
Anchovies canned 4mg 22% 285
Whitebait 4mg 22% 310
Tongue Ox 3mg 17% 300
Pilchards canned 2.7mg 16% 130
Beef lean 2.5mg 16% 240

Other Iron rich foods Iron content RDA % Calories
Thyme ground 124mg 688% * 276
Curry Powder 58mg 321% * 233
Oat & Wheat Bran 45mg 250% * 330
Cinnamon ground 38mg 210% * -
Garam Masala 33mg 183% * 380
Rosemary 30mg 167% * 330
Oxo cube 24.5mg 136% * 230
Paprika 24mg 133% * 290
Bran Flakes 20mg 111% 320
Ready Brek 13.2mg 73% 373
Special K cereal 13mg 73% 370
Bran Wheat 13mg 73% 205
Sesame Seeds 10mg 55% 11
Black Treacle 9.2mg 54% 260
Soya flour low fat 9mg 50% 350
Wheatgerm 8.5mg 49% 300
Liquorice 8mg 44% 310
Cashew Nuts 6.2mg 34% 610
Blackcurrants canned 5mg 28% 45
Figs dried 4.2mg 23% 205
Bombay Mix 3.8mg 21% 500
Lentils boiled 3.5mg 19% 100
Apricots ready-to-eat 3.5mg 19% 160
Hazelnuts 3.2mg 19% 650
Almonds 3mg 17% 600
Twiglets 3mg 17% 380
Soya beans 3mg 17% 140
Malt bread 2.8mg 16% 270
Wholemeal bread 2.7mg 15% 215
Red Kidney beans 2.5mg 14% 100
Watercress 2.2mg 14% 23

Values for iron rich foods may vary between individual portions, these values should only be used as a guide!
iron-rich-foods

Iron Rich Foods

2011-08-01T05:29:00.000-07:00

Iron Rich Foods

In general, your child should eat at least two or iron rich foods each day. Knowing which iron rich foods actually have iron in them can be confusing for parents though.

Foods that are a good source of iron include:

* liver
* lean red meats, including beef, pork, lamb
* seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.
* beans, including kidney, lima, navy, black, pinto, soy beans, and lentils
* iron fortified whole grains, including cereals, breads, rice, and pasta
* greens, including collard greens, kale, mustard greens, spinach, and turnip greens
* tofu
* vegetables, including broccoli, swiss chard, asparagus, parsley, watercress, brussel sprouts
* chicken and turkey
* blackstrap molasses
* nuts
* egg yolks
* dried fruits, such as raisins, prunes, dates and apricots

Iron Rich Baby Foods
At first, unless your baby was premature or is already anemic, your baby will usually get all of the iron she needs from breast milk or an iron fortified infant formula. Once she is 4-6 months old though, she will likely begin to need some extra iron, which usually comes in the form of an iron fortified baby cereal. Later on, be sure to choose from a good variety of iron rich baby foods, which you can often find by comparing food labels and choosing foods with a high iron content. Or choose age appropriate iron rich foods when making your own baby food to make sure your infant gets enough iron.

Iron Fortified Foods
In addition to foods that naturally have a lot of iron in them, many foods are now fortified with iron or have iron added to them. This is good news, because many kids, especially younger ones don't usually like many of the best iron rich foods, such as liver, oysters, clams, and lentils.
Check food labels to find foods fortified with iron, including:

* Instant Oatmeal
* Ready-to-eat Cereals, such as Total, Product 19, Raisin Bran
* Grits
* Iron Kids Bread
* Carnation Instant Breakfast Mix
* Pasta
* Iron Fortified Toddler Formula, such as Enfamil Next Step or Similac 2

Remember that a food that provides 10-19% DV or more for a nutrient, such as iron, is usually considered to be a good source of that nutrient, so compare food labels and look for foods that have higher numbers for iron on the food label.

What You Need To Know about iron rich foods ?

* Risk factors for iron deficiency include toddlers and older children who drink more than 24 ounces of milk each day and have a diet low in iron and Vitamin C.

* Vitamin C can help your body absorb iron, so it is a good idea to pair iron rich foods with foods that have a lot of Vitamin C, including citrus fruits and iron fortified orange juice.

* It is harder for the body to absorb the nonheme iron that is found in fruits, vegetables, and grains, than the heme iron that is found in animal foods, including red meats, poultry, and fish.

* Remember that nuts and shellfish can pose a food allergy danger for younger kids and too much seafood can expose younger kids to mercury, so follow current fish and mercury warnings when feeding children seafood.

* Keep in mind that the %DV for iron on food labels is based on the adult needs of 18mg or iron a day, while a toddler only needs about 7 to 10mg a day. So while an egg provides 4% DV of iron for an adult, it would actually provide about 7 to 10% DV of iron for a toddler.
Iron rich foods...
iron-rich-foods-containing-heme-iron

Iron Rich Foods containing Heme Iron

2010-04-05T19:51:00.000-07:00

Iron Rich Foods containing Heme Iron

Excellent Sources of Iron Rich Foods

# Clams
# Pork Liver
# Oysters
# Chicken Liver
# Mussels
# Beef Liver

GOOD SOURCES of Iron Rich Foods
# Beef
# Shrimp
# Sardines
# Turkey

iron-rich foods-nuts

Iron Rich Foods containing Non-Heme Iron

2010-04-05T19:50:00.000-07:00

Iron Rich Foods containing Non-Heme Iron

EXCELLENT SOURCES of Iron Rich Foods

# Enriched breakfast cereals
# Cooked beans and lentils
# Pumpkin seeds
# Blackstrap Molasses

GOOD SOURCES of Iron Rich Foods

# Canned beans
# Baked potato with skin
# Enriched pasta
# Canned asparagus
Iron rich foods...
iron-richfoods.poultry

Daily Iron Requirement

2009-02-26T23:14:00.000-08:00

Iron rich foods...

Daily Iron Requirement

The requirement of iron in the following table is given in terms of Reference Nutrient Intake (RNI), the amount of iron which is enough for at least 97% of the population.

Age RNI
(mg)
Age RNI
(mg)

0 to 3 months 1.7 Men 11 - 18 yrs 11.3

4 to 6 months 4.3 Men 19 + yrs 8.7

7 to 12 months 7.8 Women 11 - 49 yrs 14.8

1 to 3 yrs 6.9 Women 50 + yrs 8.7

4 to 6 yrs 6.1

7 to 10 yrs 8.7

You can plan your daily meals to take in the amount of iron recommended in the above table.
Iron rich foods...pork.

COMBINED DISHES

2009-02-26T23:11:00.000-08:00

What are some examples of iron-rich foods?

COMBINED DISHES

Beans, white, dry, canned, with tomato sauce 250 ml, 4.9 mg
Beans, white, dry, canned, with wieners 250 ml, 5.0 mg
Beef pot pie, baked (10 cm) 1 pie, 4.1 mg
Cabbage rolls with meat 2 rolls, 2.1 mg
Chili con carne, with canned beans 250 ml, 4.5 mg
Chili con carne, without beans 250 ml, 3.8 mg
Poultry pot pie (10 cm) 1 pie, 3.0 mg
Spaghetti with meat balls and tomato sauce 250 ml, 3.9 mg

Iron rich foods....daily-iron-requirement.

LIVER AND KIDNEY

2009-02-26T23:01:00.000-08:00

What are some examples of iron-rich foods?

Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

LIVER AND KIDNEY

Beef kidney (8 cm x 6 cm x 8 cm) 3 slices, 11.8 mg
Beef liver, fried 3 oz., 8.0 mg
Calf liver, fried 3 slices, 13.0 mg
Chicken liver, fried 3 medium, 7.7 mg
Pork kidney 3 slices, 7.2 mg
Pork liver 3 slices, 7.2 mg

Iron Rich Foods...combined-dishes.

POULTRY

2009-02-26T23:00:00.000-08:00

What are some examples of iron-rich foods? Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

POULTRY

Chicken, white meat 76 g, 1.3 mg
Chicken, dark meat 90 g, 1.5 mg
Turkey 90 g, 1.6 mg

Iron Rich foods...liver-and-kidney.

BEEF

2009-02-26T22:59:00.000-08:00

What are some examples of iron-rich foods?
Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

BEEF

Corned beef hash with potato 8 oz., 4.6 mg
Corned beef, medium fat 2 slices, 1.9 mg
Ground beef, broiled, medium fat 250 ml, 2.9 mg
Steak, broiled, lean only 1 piece, 3.4 mg

Iron Rich Foods....poultry

PORK

2009-02-26T22:57:00.000-08:00

PORK
What are some examples of iron-rich foods? Here are the lists :

(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

PORK

Ham, lean and fat, roasted, 6 mm thick 2 slices, 2.7 mg
Pork chop, thick, with bone, lean and fat 1 chop, 1.9 mg

iron-rich foods...beef.

NUTS

2009-02-26T22:56:00.000-08:00

What are some examples of iron-rich foods?

NUTS

Almonds, shelled whole 125 ml, 4.0 mg
Brazil nuts 125 ml, 2.3 mg
Cashews, roasted 125 ml, 2.8 mg

BREAKFAST CEREALS

2009-02-26T22:55:00.000-08:00

What are some examples of iron-rich foods?
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

BREAKFAST CEREALS

All Bran 200 ml, 4.3 mg
Bran Flakes (raisins) 200 ml, 5.0 mg
Corn, puffed (presweetened) 200 ml, 4.2 mg
Farina (cream of wheat) 125 ml, 7.9 mg
Oats, puffed, with or without corn
(e.g. Cheerios) 250 ml, 9.2 mg
Oats, puffed (e.g. Alphabets) 250 ml, 6.2 mg
Rice Krispies 250 ml, 2.3 mg
Wheat flakes (e.g. Pep, Grapenuts) 200 ml, 6.4 mg
Wheat, puffed (e.g. Sugar Crisp) 250 ml, 6.3 mg
Whole wheat (e.g. Shreddies) 250 ml, 6.3 mg

Iron Rich Foods...

Examples of Iron Rich Foods

2009-02-26T22:54:00.000-08:00

Examples of Iron Rich Foods
What are some examples of iron-rich foods?
Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

FRUITS

Apricots, dried, uncooked 15 ml, 0.9 mg
Peaches, dried, uncooked 250 ml, 10.1 mg
Dates, pitted, cut 250 ml, 5.3 mg
Prune juice 250 ml, 11.0 mg

Iron Rich Foods...

VEGETABLES

2009-02-26T22:52:00.000-08:00

IRON RICH FOODS
What are some examples of iron-rich foods? Here are the lists below :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

VEGETABLES

Asparagus, canned, drained 250 ml, 2.5 mg
Green peas 250 ml, 3.0 mg
Peppers, hot, red, dried, powder 15 ml, 2.3 mg
Spinach, canned, drained 250 ml, 5.0 mg
Spinach cooked 250 ml, 4.2 mg
Tomato juice 250 ml, 2.3 mg

Iron Rich Foods.....pork

DRIED BEANS AND PEAS

2009-02-26T22:47:00.000-08:00

What are some examples of iron-rich foods? Here are the lists below :

(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

DRIED BEANS AND PEAS

Lentils, cooked, drained 250 ml, 3.3 mg
Lima beans, cooked, drained 250 ml, 4.6 mg
Red kidney beans, cooked, drained 250 ml, 4.3 mg
Soya beans 250 ml, 4.3 mg
Split peas 250 ml, 4.5 mg

Iron rich foods....

Iron Rich Foods for Iron Deficiency Anemia

2009-01-04T05:35:00.000-08:00

Iron Rich Foods for Iron Deficiency Anemia

For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Iron rich foods of an iron rich diet are listed below:

Iron Rich Foods containing Heme Iron

Excellent Sources Good Sources

# Clams # Beef
# Pork Liver # Shrimp
# Oysters # Sardines
# Chicken Liver # Turkey
# Mussels
# Beef Liver

Iron Rich Foods containing Non-Heme Iron

Excellent Sources Good Sources

# Enriched breakfast cereals # Canned beans
# Cooked beans and lentils # Baked potato with skin
# Pumpkin seeds # Enriched pasta
# Blackstrap Molasses # Canned asparagus

Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron
absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.

Iron Absorption Enhancers

Iron Absorption Inhibitors

* Meat/fish/poultry
* Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
* Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
* White wine
* Red Wine, Coffee & Tea
* Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
* Whole grains and bran
* Soy products
Iron rich foods...

Age	RNI (mg)	Age	RNI (mg)
0 to 3 months	1.7	Men 11 - 18 yrs	11.3
4 to 6 months	4.3	Men 19 + yrs	8.7
7 to 12 months	7.8	Women 11 - 49 yrs	14.8
1 to 3 yrs	6.9	Women 50 + yrs	8.7
4 to 6 yrs	6.1
7 to 10 yrs	8.7