List Foods High In Iron

Nonheme iron is the type added to foods like breakfast cereals. Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron. To maximize iron absorption consume legumes with foods high in vitamin c such as tomatoes greens or citrus fruits.

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Here are 10 foods high in iron that can help you get all of the mineral you need.

List foods high in iron.

If you re a meat lover beef is a great way to get some iron. Foods high in vitamin c like tomatoes citrus fruits and red yellow and orange peppers can also help with the absorption of non heme iron. For more high iron foods see. Non heme plant based iron foods.

Below is a list of high iron foods. The current daily value dv for iron is 18 milligrams mg. You absorb between two and 10 percent of the non heme iron that you consume. Grill 6 ounces of sirloin steak for a meal that serves up 3 2 grams of this important mineral.

This is the form of iron added to iron enriched and iron fortified foods. Summary one cup 198 grams of cooked lentils provides 37 of the dv for iron. Meat based heme iron. Top foods high in iron.

One hundred grams g or about 3 5 ounces oz of canned clams from chicken of the sea contains a whopping 29 45 mg of iron. Clams are one of the highest ranked food sources for iron. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. When you eat heme iron with foods higher in non heme iron the iron will be more completely absorbed by your body.

784 eggs red meat liver and giblets are top sources of heme iron. Our bodies tend to get more iron from heme foods but if you re a vegetarian you can still eat plenty of iron rich foods.

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