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30 Ιουν 2023 · This printable iron rich food list is a helpful tool when needing to increase your iron intake. Download your free PDF and get shopping!
Foods like dark green, leafy vegetables, eggs, iron-fortified cereals or grains, lentils, nuts, IRON seeds, beans, and dried fruits are good sources of non-heme iron. Vitamin C binds to iron and helps to increase absorption.
Dark meat, liver, beans, and cooked spinach are all good sources of iron. How Much Iron Do I Need to Eat? If you’re not pregnant and you’re of childbearing age, should eat 15-18mg of iron per day. If you are pregnant, you should eat 27mg per day. you. If you are breastfeeding (before your period starts), you should eat 9-10mg per day.
Which foods are good sources of iron? Many different foods contain iron in different amounts. Some food sources are more iron-rich than others. For example, animal-based sources such as red meat (beef, lamb and pork) are particularly rich sources of iron and are most easily absorbed, and to a lesser extent fish and poultry. (see Table 2)
The list below shows which foods are good sources of Iron. Meat. All meat including chicken and turkey, and especially red meat e.g. beef, lamb, mutton, pork, liver, kidney, tongue, corned beef, beefburgers, sausages, black pudding and pâté. Fish.
Look at the chart “Sources of Iron” in this handout. The amount of absorption of non-heme iron can be increased or decreased by other foods in the diet. Here are some tips to help your body absorb the iron from food: • Combine heme iron rich foods with non-heme iron rich foods when possible.
Iron is an essential mineral that is needed for healthy blood. You can get iron from the foods you eat. This guide shows the foods with the most iron to the lowest. Try to combine nonheme iron foods with vitamin C (for example, a glass of orange juice) to increase absorption of iron.
