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!
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!
green leafy veggies sir .... kangkong , camote tops and etc
TS kana mga sinbwan na isda mga kinason hehehehehe
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 mgBeef - 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 mgPrime rib - 2.1 mgShort rib - 2 mgRib eye - 1.7 mgSirloin - 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 mgRed kidney beans - 3.9 mgSoybeans: 3.4 mg
Lentils - 4.9 mg per 3/4 cup cooked
Some whole-grain breakfast cereals (per cup)
Total - 18 mgRaisin Brain - 10.8 mgCheerios - 8.9 mgSpecial K - 8.7 mgAll-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 mgRaisins - 1.4 mgPlums - 1.3 mgApricots - 1.2 mg
Nuts per 1/4 cup:
Cashew: 1.7 mgAlmonds: 1.4 mgPistachio: 1.2 mgWalnuts: 0.9 mgPecan: 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
dalia ra maka research ni cebu.opportunities ^_^. TS green leafy vegetables, accessible ayo.
In short pag utan bisaya na lang permi.
ampalaya TS . . reach pd na ug iron . .
CornFlakes
Eggplants......anything purplish in color
Thank you so much for your Iron Rich Post
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