When seeking food high in iron there are many options to choose from particularly if you re open to animal sources.
Fruits and vegetables high in iron.
Heme iron is only in animal sources like meat poultry seafood and fish.
Now read about iron rich vegetables.
To maximize iron absorption consume legumes with foods high in vitamin c such as tomatoes greens or citrus fruits.
Fruits and vegetables high in iron include dried fruits dark leafy greens podded peas asparagus button mushrooms acorn squash leeks dried coconut green beans and raspberries.
Below is a list of fruits and vegetables high in iron.
Contrary to popular belief fruits and vegetables can be a good source of iron in addition vitamin c foods which are mostly fruits and vegetables help increase the absorption of iron into the body.
A refreshing summer fruit watermelon is 90 percent water but is also rich in nutrients including iron.
How to improve iron absorption from food.
The national institutes of health indicates foods which provide 20 percent or greater of a nutrient s recommended dietary allowance rda are a high source of that nutrient.
Although healthy most fruits vegetables and meats are not considered high in iron and fall short of this equation.
The current daily value for iron is 18 milligrams mg.
It will provide your body with 3 3mg of non heme iron per 3 5oz 100g serving.
Though vegetables contain non heme iron which is less easily.
It also has high levels of vitamin c which help the body absorb iron more quickly and efficiently.
Without sufficient iron your body can t produce enough hemoglobin.
Actually it is the second fruit high in iron on this list.
Non heme iron is the type of iron found in plant based foods like grains beans vegetables fruits nuts and seeds.
How you prepare food and which foods you eat together can affect how much iron your body absorbs.
Iron rich fruits and vegetables.
Summary one cup 198 grams of cooked lentils provides 37 of the dv for iron.
Sources of iron for vegetarian.
Iron deficiency anemia the most common form of anemia is a decrease in the number of red blood cells caused by too little iron.
For example foods rich in vitamin c such as citrus fruits tomatoes berries kiwi fruit melons green leafy vegies and capsicum can help you absorb more iron if you eat them at the same time as iron rich foods.
