Iron

Spinach! Lots and lots of green leaf veggies!

I put raw spinach in my salad instead of lettuce. I can't even tell the difference!

alot of poeple don't know this but beans of almost all types have a load of iron! So go get a burrito now!

I just went through my daily diary and found the food that had at least 10% per serving.

Bread, ground beef, snow peas, tortillas, enriched cereal (kashi), vitamin supplement, egg beaters (1/2 cup), oatmeal, green beans (whole can), beans, spinach

Hope this helps!

No joke, i have read that cooking food in an iron skillet allows food to absorb natural iron.
Salmon!
spinach - but you get more out of it when it is cooked!
surprisingly - dark chocolate - real chocolate (like it says cocoa butter in the ingredients), i have found in one serving there is 15% of daily recommended intake of iron! Plus, dark chocolate is full of antioxidants. i eat it every day! But just a small amount.
Beans - i like gabanzo beans, otherwise known as chick peas...so that means HUMMUS!

Finally - ask a doc, iron ican't be absorbed and used in your body without vitamin C!!!!!

I have been told that that the iron in fortified foods (cereals) may not be as valuable as naturally existing iron like in the items mentioned above. I don't think it hurts to get fortified iron, but i don't think your body absorbs all of it!

(all in Milligrams) Meat (4 ounces)

10.0 Liver, Chicken, Beef
8.5 Clams
(canned 5.0)
(soft shell: 4.0)
7.0 Oysters
3.0 Hamburgers
2.5 Beef
1.5 Chicken, White (Dark - 2.0)
1.3 Turkey, White (dark - 2.5)

Legumes (1 cup cooked)

7.9 Black Beans
6.9 Garbanzo Beans
6.1 Pinto Beans
5.1 Navy Beans
4.9 Soybeans
4.6 Tofu
4.3 Lima/Green Beans
4.2 Lentils
3.4 Split Peas
2.9 Fresh Peas

Grains (1/4 cup dry)

4.8 Rice Bran
4.4 Rice polishings
3.9 Millet
1.9 Wheat Bran or germ
1.6 Wheat Berries
0.7 Oatmeal or cornmeal

Veggies (1 cup cooked)

4.0 Spinach
2.8 Beet greens
2.6 Swiss chard
2.2 Tomato juice
2.1 Butternut squash
1.8 Kale
1.7 Acorn squash
1.8 brussle sprouts
1.4 Potatoes
1.0 Beets

Fruits:

10.5 Prune Juice (1 cup)
3.9 Dried peach halves (5 pieces)
2.6 Raisins (1/2 cup)
2.4 Dates-10
1.8 Prunes
1.5 Strawberries

Seeds (1/4 cup)

4.0 Pumpkin seeds
2.4 Sunflower seeds
2.4 Sesame meal

Misc

3.2 Blackstrap molasses (1tbs)
1.8 Soy Milk
1.4 Brewer's Yeast (1 tbs)

RDA (recommended dietary allowance)

Men and Women: 10mg
Menstruating Women: 18mg
Pregnant Women: 30mg

Food Sources High In Iron:

Liver
Dried beans/seeds
Blackstrap molasses
oysters
leafy green veggies
dried fruit, currants
meat
beets, especially the tops
whole grains
cooking in cast iron pans can often leach iron into foods
herbs: Nettles, Dandelion Greens, Agrimony



(from the National college of naturopathic medicine)