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15 of the Top Dietary Sources of Iron

Iron is a trace mineral 15 that our body needs for transporting oxygen to cells around the OF THE body through the blood stream. TOP FOOD Here are 15 of the top, iron rich foods that can help you to get SOURCES OF enough of this mineral IRON in your diet daily, giving you more energy and helping to bring the colour back to your cheeks. FEELING WEARY? UNABLE TO COPE WITH BURSTS OF EXERCISE? DO YOU LOOK PALE? SUFFER FROM HEART PALPITATIONS? YOU COULD BE AMONGST THE 1 IN 4 WOMEN THOUGHT TO HAVE LOW IRON STORES THIS IS THE PRECURSOR FOR IRON DEFICIENCY ANAEMIA PEOPLE MOST AT RISK INCLUDE: PREGNANT WOMEN DEVELOPING CHILDREN STRICT VEGETARIANS WOMEN WITH HIGH MENSTRUAL LOSSES HERE ARE SOME OF THE TOP 10 FOOD SOURCES OF IRON INCLUDE THEM IN YOUR DIET TO INCREASE YOUR IRON STORES Sardines, Pacific, canned in tomato sauce, drained solids with bone 3 sardines, 114g: 1. 2.62g Iron - 17.7% RNI* Beef, top sirloin steak, separable lean and fat, trimmed to 1/8" fat, raw 6 oz, 170g: 2.52g Iron - 17% RNI* 2. Lamb, leg, sirloin half, trimmed to 1/4" fat, raw 1 steak, 150g 3. 2.42g iron - 16.4% RNI* O00 000 Chickpeas / Garbanzo beans, cooked, 000 boiled, without salt 1/2 cup, 82g 2.37g Iron - 16% RNI* 4. Prunes, dehydrated (low-moisture), uncooked 1/2 cup, 66g J. 2.32g Iron - 15.7% RNI* Kidney beans, cooked, boiled, without salt 1/2 cup, 88.5g O00 000 888 1.96g Iron - 13.2% RNI* 6. Oats 1/4 cup, 30g 1. 1.84g Iron - 12.4% RNI* Turkey breast, meat and skin, raw 1 portion, 150g 1.8g Iron - 12.2% RNI* 8. Lentils, uncooked 4 tbsp, 49.2g 9. 000 1.73g Iron - 11.7% RNI* 000 Salmon, Atlantic, wild, cooked, dry heat 1/2 fillet, 154g 1.58g Iron - 10.7% RNI* 10. Mackerel, Atlantic, cooked, dry heat 1 fillet, 88g 11. 1.59g Iron - 10.7% RNI* Quinoa, cooked 1 cup cooked, 92.5g 1.38g Iron - 9.3% RNI* 12. Spinach, uncooked A handful, 50g 13. 1.38g Iron - 9.3% RNI* Sesame Seeds 1 tbsp, 9g 6 1.36g Iron - 9.2% RNI* 14. Raisins, seedless 1/2 cup, 72.5g 15. 1.31g Iron - 8.9% RNI* *RNI REFERENCE NUTRIENT INTAKE The RNI for iron in women aged 19-50 is 14.8g The RNI is a sufficient amount to meet the needs of 97.5% of the group. Individual needs will vary. NOTE: PORTION SIZES MAY VARY Sources: http://ndb.nal.usda gov/ndb/foods LovemyGlow be healthy ond rodiont on a budget Copyright © 2014

15 of the Top Dietary Sources of Iron

shared by lindablandine on Sep 03
One in four women in the UK are estimated to have low iron stores, the precursor to iron deficiency anaemia. This condition can leave you feeling weak and tired, unable to cope with bursts of exercise...




Linda Firth




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