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crbrooks84
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greeen leafy veggies and liver like form a cow not a chicken
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Chloe
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Animal foods, in particular red meat, are both the richest source of iron and also the most readily utilised by the body. This is because the iron is in a Haeme form. Iron is essential to help the Haemoglobin molecules carry oxygen around the body. It prevents anaemia and the symptoms associated like tiredness, lethargy, poor concentration and shortness of breath. Red meat of all descriptions contains iron with the darker red coloured meats containing the most. Hence, organ meats like liver and kidney are the best; next are beef, lamb, veal and pork, which contains the least, but still a significant amount.
I would recommend around three to four red meat meals per week. Other sources of iron, eg vegetables, cereals and grains, are not readily absorbed. If you avoid red meats then these vegetarian sources of iron are not to be overlooked. Include leaf green vegetables and cereals. Look for the ever-increasing range of foods fortified with iron, from cereals like Special K, to orange juice, milks, eg Life, and yoghurts, eg Nestle Activ.
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PicoMe This
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Spinach
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Truth
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The highest source of Iron is found in any red meat product.
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Aniio
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the cereal ... the yougert bites in it, i forgot what it's called but it says that it has alot of iron...
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Josh C
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Greens like Spinach, but also, MEAT.
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bob
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Breads, cereals, and other grain products
Bagel, plain 1 medium 1.8-4.3 mg 10-24%
Farina, regular or quick, cooked 2/3 cup 4.5-7.0 mg 25-39%
Muffin, bran 1 medium 1.8-4.3 mg 10-24%
Egg noodles, cooked 1 cup 1.8-4.3 mg 10-24%
Oatmeal, instant, fortified, prepared 2/3 cup 4.5-7.0 mg 25-39%
Pita bread, plain or whole-wheat 1 small 1.8-4.3 mg 10-24%
Pretzel, soft 1 1.8-4.3 mg 10-24%
Ready-to-eat cereals, fortified 1 ounce 4.5-7.0 mg 25-39%
Rice, white, regular or converted, cooked 2/3 cup 1.8-4.3mg 10-24%
Fruits
Apricots, dried, uncooked, unsweetened 1/2 cup 1.8-4.3 mg 10-24%
Vegetables
Beans, lima, cooked 1/2 cup 1.8-4.3 mg 10-24%
Spinach, cooked 1/2 cup 4.5-7.0 mg 25-39%
Meat, poultry, fish, and alternates
Ground beef, extra lean, lean or regular; baked, broiled 1 patty 1.8-4.3 mg 10-24%
Pot roast, braised, lean only 3 ounces 1.8-4.3 mg 10-24%
Roast, rib, roasted, lean only 3 ounces 1.8-4.3 mg 10-24%
Short ribs, braised, lean only 3 ounces 1.8-4.3 mg 10-24%
Steak, baked, broiled or braised, lean only 3 ounces 1.8-4.3 mg 10-24%
Stew meat, simmered, lean only 3 ounces 1.8-4.3 mg 10-24%
Liver, fried beef
Beef 3 ounces 4.5-7.0 mg 25-39%
Calf 3 ounces 1.8-4.3 mg 10-24%
Pork 3 ounces 7.4+ mg 40% or more
Chicken or turkey 1/2 cup diced 4.5-7.0 mg 25-39%
Liverwurst 1 ounce 1.8-4.3 mg 10-24%
Tongue, braised 3 ounces 1.8-4.3 mg 10-24%
Turkey, dark meat, roasted, without skin 3 ounces 1.8-4.3 mg 10-24%
Fish and Seafood
Clams, steamed, boiled, or canned, drained 3 ounces 7.4+ mg 40% or more
Mackerel, canned, drained 3 ounces 1.8-4.3 mg 10-24%
Mussels, steamed, boiled, or poached 3 ounces 1.8-4.3 mg 10-24%
Oysters
Baked, broiled, or steamed 3 ounces 7.4+ mg 40% or more
Canned, undrained 3 ounces 4.5-7.0 mg 25-39%
Shrimp, broiled, steamed, boiled, or canned, drained 3 ounces 1.8-4.3 mg 10-24%
Trout, baked or broiled 3 ounces 1.8-4.3 mg 10-24%
Dry Beans, Peas, and Lentils
Beans, black eyed peas (cowpeas), chickpeas (garbanzo beans), red kidney, or white, cooked 1/2 cup 1.8-4.3 mg 10-24%
Lentils, cooked 1/2 cup 1.8-4.3 mg 10-24%
Soybeans, cooked 1/2 cup 4.5-7.0 mg 25-39%
Nuts and Seeds
Pine nuts (pignolias) 2 tablespoons 1.8-4.3 mg 10-24%
Pumpkin or squash seeds, hulled, roasted 2 tablespoons 1.8-4.3 mg 10-24%
Breads, pasta, and cereals listed are enriched unless otherwise noted. See section on enriched or fortified foods. Remember that meats, poultry, and seafood are the best absorbed sources by the body, only some of the iron content in plant-based foods is absorbed regardless of the amount of iron the food contains. All values are based upon the U.S. Rda for iron, 18 milligrams per day.
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Nate V
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fruit like apples and sutff
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koreq
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spinach, VERY good.
contains alot, but it also depents on how you make your dinner ready. Because it could be that it'll lose alot of the iron in it.
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whattodo
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spinach (unfortunately) but any green veg. is great . broccoli, green beans
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Lynn
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spinach, parsley
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mialove ♥
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i hope the link helps :)
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gumsy
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Spinach and Eggs are excellent sources of iron. If you don't like Spinach, try eating it with cheese.
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FillyLilly
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Cockles boiled 28mg 155% 50
Black Pudding 20mg 111% 300
Liver 9mg 50% 190
Fish Paste 9mg 50% 170
******* 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
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wasting_time
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Meats Serving size Iron (mg)
Veal liver
1 oz
4 mg–5 mg
Beef
3 oz
4 mg–5 mg
Lamb
4 oz
4 mg–5 mg
Ham
2 oz
1.5 mg–2 mg
Chicken
3 oz–4 oz
1.5 mg–2 mg
Bologna
3 oz–4 oz
1.5 mg–2 mg
Fruits, grains, and vegetables Serving size Iron (mg)
Raisins
0.5 cups
4 mg–5 mg
Prunes, dried
1 cup
4 mg–5 mg
Peas, cooked
0.5 cups
2 mg–4 mg
Beans, cooked
0.5 cups
2 mg–4 mg
Figs
3 medium
2 mg–4 mg
Spinach
1 cup
1 mg–6 mg
Barley
0.5 cups
1.5 mg–2 mg
Oatmeal
1 cup
1.5 mg–2 mg
Beans, green
1 cup
1.5 mg–2 mg
Rice
1 cup
0.7 mg–1.4 mg
Potato
1 medium
0.7 mg–1.4 mg
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susancall
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Try liver, broccoli and spinach.
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funnyjawbone
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Some Good Sources Foods Rich in iron* (Dietary iron) are:
List of Grains Rich in iron:
Brown rice, 1 cup cooked
Whole wheat bread, 1 slice
Wheat germ, 2 tablespoons
English Muffin, 1 plain
Oatmeal, 1 cup cooked
Total cereal, 1 ounce
Cream of Wheat, 1 cup
Pita, whole wheat, 1 slice/piece, 6 ½ inch
Spaghetti, enriched, 1 cup, cooked
Raisin bran cereal, 1 cup
List of Iron Rich Legumes, Seeds, and Soy:
Sunflower seeds, 1 ounce
Soy milk, 1 cup
Kidney beans, ½ cup canned
Chickpeas, ½ cup, canned
Tofu, firm, ½ cup
Soy burger, 1 average
List of Vegetables Rich in iron:
Broccoli, ½ cup, boiled
Green beans, ½ cup, boiled
Lima beans, baby, frozen, ½ cup, boiled
Beets, 1 cup
Peas, ½ cup frozen, boiled
Potato, fresh baked, cooked w/skin on
Vegetables, green leafy, ½ cup
Watermelon, 6 inch x ½ inch slice
A Sample List of Foods Rich in iron:
Blackstrap Molasses, one tablespoon
Dates or Prunes, ½ cup
Beef, Pork, Lamb, three ounces
Liver (beef, chicken), three ounces
Clams, Oysters ¾ cup
Dark meat Turkey ¾ cup
Pizza, cheese or pepperoni, ½ of 10 inch pie
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G'sTaRR/♥# 2;kaii'8
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sprouts & green veg just buy sum iron tablets x
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Happy Penguin
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Red meat, especially liver.
Green leaf vegetables such as spinach.
Dried apricots
Guinness...
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kimlem10773
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Iron Rich Foods
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
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sliver
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OREo!!!
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brighton
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liver
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pooknottin
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Red meat.
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Bogie
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spinach, calf's liver. you can get traces from cooking in cast iron.
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CHRISTOPHER R
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Green veggies
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lets dance
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spinach..
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mykeyel
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the answers you have been given are good but there is one you can consider if you like.
liver and extra -lean beef dry fruit, whole gran bread and cereals
egg
tomato juice
pumpkin
nuts
eggs
broccoli
lemon juice put on dark green leafy vegetables will increase the amount of iron abosrbed.
and grape juice when my mother got anemic and was going to have to get a transfusion several years ago she decide to find ways to replace her iron.
this is not doctors medicne but somthing someone shared with her severl years earlyer.
1 egg + 6 ounces of dark purple grape juice will help build iron in your body. also if you are interested in trying you can eat foods that are high in magnisum not pills but foods real live vegetables and fruits that contain magnisium.
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Mr.Know-Know
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spaniach, embelica,and many leafy vegetables.
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kathy p
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liver peanutbutter
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pura_rosa
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Beef
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shadylady0623
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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
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