list of foods containing iron
This is a list of iron-rich foods from animal sources: chicken, goose and turkey liver, oysters, clams, beef liver, lean beef, dark turkey meat, tuna, eggs, shrimp and leg of lamb.
Iron in plant foods such as lentils, beans, and spinach is nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Our bodies are less efficient at absorbing nonheme iron, but most dietary iron is nonheme iron.
You donât think of vegetables as being high in iron, but they can be great foods for getting your daily intake. Vegetables have non-heme iron, meaning they donât come from animals. This type of iron is better regulated by the body than heme iron. Soybeans are an amazing supply of iron, providing 9.3 mg in a 250 ml sized serving. This is 52% of your daily recommended intake. Enjoy soybeans in tofu for an easy way in getting it into your diet.
Raisins, along with most dehydrated fruits, are high in iron. One little box (about 1/3 cup) has almost 1mg of iron â not bad for a mid-afternoon snack. Raisins are also high in potassium and an excellent source of B vitamins.