Iron requirement depends on your gender and age, men and women have different iron requirements throughout the adult years; women’s needs also vary according to age. Women of reproductive age need 18 milligrams per day because of blood loss during menstrual periods. Since hemoglobin in red blood cells contains iron, blood loss can lead to iron-deficiency anemia. After age 51 or the time of menopause, a woman’s iron need decreases to 8 milligrams per day. Men over age 19 also need 8 milligrams of iron per day. Iron rich foods for completing Iron Deficiency is as follows:-
Good sources of iron from animals:
- Chicken Liver. Chicken liver is high in iron and protein. Chicken liver contains 11 milligrams per 3-ounce serving, Beef liver contains much less iron, around 5 milligrams per 3-ounce serving and Goose liver contains a large amount of iron, 28.7 milligrams per 100-gram serving, which is approximately 3 ounces. This iron rich food is good to complete iron deficiency.
- Oysters. Some types of shellfish are very good sources of dietary iron. Six medium oysters provide about 5 milligrams of iron. Six medium oysters provide about 5 milligrams of iron, while 3/4 cup of fried clams contains 3 milligrams. This Iron Rich Food helps to prevent Iron deficiency in our body.
- Beef liver. Chicken and beef liver contain the more easily absorbed heme iron, Beef liver contains, around 5 milligrams per 3-ounce serving. Beef liver being Iron Rich Food helps to prevent iron deficiency.
- Beef (chuck roast, lean ground beef). 3 ounces of roast beef contains 1.8 mgs of iron.
- Tuna canned in unsalted water typically has 9% of the daily recommended iron.
- Eggs. Meat, eggs, dried beans, and nuts have slightly more iron than poultry and fish, but egg yolks are full of cholesterol.
- Shrimp are relatively high in iron, with 1.3 milligrams in eight large shrimps. A 3 Oz serving of shrimp contains 84 calories, .9 g of fat and 15% of your daily iron needs. Being Iron Rich Food it is good to complete Iron Deficiency.
Good sources of iron from plants:
- Raisin Bran (enriched). One Oz of Raisin Bran has 4.5 mg of iron. Being Iron Rich Food it is good for Anemia patients
- Instant Oatmeal. A simple food that can alleviate the symptoms of iron deficiency is oatmeal. One Oz of Instant Oatmeal has 0.5 mg of iron.
- Beans (kidney, lima, Navy). There is a good source of iron in baked beans, one cup cooked Kidney Lima or Navy Beans have 5 mg of iron. Including this is good for Anemia Patients.
- Tofu. It is high in iron and depending on the coagulants used. One half-cup serving of firm tofu contains about 1.82 mg of iron, though this can vary greatly, depending on the brand.
- Lentils are a good source of iron, having over half of a person’s daily iron allowance in a one cup serving. One cup cooked lentils have 3 mg of iron.
- Molasses. One tbsp. of blackstrap molasses provides 3.5 mg of iron. It tastes good and is an excellent source of iron, B vitamins and calcium.
- Spinach is a good source of iron. A 100-gram serving of fresh, raw spinach leaves provides 23 calories and 2.71 milligrams of iron
- Whole Wheat Bread. A grain that retains the germ, bran, and endosperm of the original grain in their original proportions after milling is classified as whole grain. One slice of whole wheat bread contains 0.74 mg of iron.
- Peanut butter
- Brown rice
Iron in Fruits
Good fruit sources of iron include following
- Dried apricots.
You can also find iron in
- Prune juice can be a good source of iron.