Iron Rich Foods

[killravel]

Hi Istoryans! I don't know if ni exist na ba ni na thread, but mangayu unta kog mga opinion regarding whats the most accessible foods na rich in Iron..thanks!

[may_silverio88]

green leafy veggies sir .... kangkong , camote tops and etc

[crocodile]

TS kana mga sinbwan na isda mga kinason hehehehehe

[cebu.opportunities]

Top High Iron Foods

Iron Rich Foods containing Heme Iron:
Clams - 23.8 mg per 3 oz
Oysters - 7.8 mg per 3 oz
Liver per 3 oz

Chicken - 8 mg

Beef - 5.8 mg

Mussels - 5.7 mg per 3 oz
Sardines - 2.4 mg per 3 oz
Turkey - 1.6 mg per 3 oz
Beef per 3 oz

Extra lean ground - 2.5 mg

Prime rib - 2.1 mg

Short rib - 2 mg

Rib eye - 1.7 mg

Sirloin - 1.6 mg

Lamb chop - 2.1 mg per 3 oz
Egg - 1.2 mg per 2 large eggs

Iron Rich Foods containing Non-Heme Iron:

Pumpkin seeds - 8.6 mg per 1/4 cup
Firm Tofu - 8 mg per 3/4 cup
Beans per 3/4 cup cooked

White beans - 5.8 mg

Red kidney beans - 3.9 mg

Soybeans: 3.4 mg

Lentils - 4.9 mg per 3/4 cup cooked
Some whole-grain breakfast cereals (per cup)

Total - 18 mg

Raisin Brain - 10.8 mg

Cheerios - 8.9 mg

Special K - 8.7 mg

All-Bran - 5.5 mg

Baked potato with skin - 2.7 mg
Chickpeas - 2.4 mg per 3/4 cup cooked
Blackstrap Molasses - 3.6 mg per Tbsp
Prune juice - 3.2 mg per cup
Dried fruits per 1/2 cup

Peaches - 1.6 mg

Raisins - 1.4 mg

Plums - 1.3 mg

Apricots - 1.2 mg

Nuts per 1/4 cup:

Cashew: 1.7 mg

Almonds: 1.4 mg

Pistachio: 1.2 mg

Walnuts: 0.9 mg

Pecan: 0.7 mg

Warning: Pregnant women should not eat liver because of its high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.

Iron Absorption Enhancers:
​Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green and red peppers
White wine

Iron Absorption Inhibitors: (aviod these)
Red Wine, Coffee and Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Isolated soy ingredients, like products made with soy flour and isolated soy protein concentrate.

Source:
Top Iron Rich Foods: A Complete List

You may also check this link:
Top Iron-Rich Foods List

[cool_romar]

dalia ra maka research ni cebu.opportunities ^_^. TS green leafy vegetables, accessible ayo.

[Intruder26]

In short pag utan bisaya na lang permi.

[superidol]

ampalaya TS . . reach pd na ug iron . .

[Kenshiro]

CornFlakes

[kuyabog]

Eggplants......anything purplish in color

[killravel]

Thank you so much for your Iron Rich Post