Iron Rich Foods To Remove Iron Deficiency, Good Iron Level, Foods High in Iron

Iron rich foods or foods high in iron are recommended to overcome iron deficiency. How much iron you need daily? You should eat foods with high content of iron if you are anemic (low haemoglobin).

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A list of foods with iron is given on this page.

Iron

Iron is an essential for the formation of haemoglobin. The iron in haemoglobin combines with oxygen and transports it through the blood to all parts of the body. Anemia is a result of iron deficiency. As a result of anemia, the patient have symptoms of tiredness, lack of stamina, headaches, insomnia, breathlessness, and loss of appetite. These symptoms or signs show an iron deficiency.

Vegetables like broccoli and bok choy are rich in iron. These vegetables are high iron and also high in vitamin C, which increases absorption of their iron content. The presence of vitamin C in these vegetables help absorb iron. The amount of iron absorbed from vegetarian foods is around 1 - 10% , while it is 10 - 20% from animal foods. Combinations such as beans and tomato or tofu and broccoli result in good iron absorption. Eating of iron rich foods removes iron deficiency.

Iron Level: The RDA for iron is 10 mg/day for adult men and for post-menopausal women and 15 mg/day for pre-menopausal women. These amount of iron are considered good for health. The daily requirement of iron is very easily met with vegetarian diets. For example, 1 cup of cooked spinach contains 3 mg, 1 cup of tofu contains 13.2 mg and 1 cup cooked lentils give 6.4 mg of iron.

Daily Iron Requirement

The requirement of iron in the following table is given in terms of Reference Nutrient Intake (RNI), the amount of iron which is enough for at least 97% of the population.

Age	RNI (mg)	Age	RNI (mg)
0 to 3 months	1.7	Men 11 - 18 yrs	11.3
4 to 6 months	4.3	Men 19 + yrs	8.7
7 to 12 months	7.8	Women 11 - 49 yrs	14.8
1 to 3 yrs	6.9	Women 50 + yrs	8.7
4 to 6 yrs	6.1
7 to 10 yrs	8.7

You can plan your daily meals to take in the amount of iron recommended in the above table.

List of Iron in Foods : Vegetarian Iron Rich Foods

Iron	mg per serving
Iron in Breads, cereals, and grains
Bran flakes, 1 c	11.0
Oatmeal, 1 packet	6.3
Samolina, Cream of wheat, 1/2 cup cooked	5.5
Wheat germ, 2 tablespoon	1.2
Whole wheat bread, 1 slice	0.9
White bread, 1 slice	0.7
Iron in Vegetables (1/2 cup cooked)
Sea vegetables	18.1- 42.0
Swiss chard	2
Turnip greens	1.6
Prune juice, 4 oz	1.5
Spinach cooked	1.5
Beet greens cooked	1.4
Potato, 1 large	1.4
Bok choy cooked	0.7
Peas, cooked	0.65
Green beans, cooked	0.60
Tomato juice	0.6
Broccoli, cooked	0.55
Watermelon, 1/8 medium	0.5
Iron in Legumes (1/2 cup cooked)
Lentils	3.2
Black eye beans	2.6
Navy beans	2.5
Pinto beans	2.2
Lima beans	2.2
Kidney beans Rajmah	1.5
Chick peas (200 g)	6.2
Iron in Soy foods (1/2 cup cooked)
Tofu	6.6
Soybeans	4.4
Tempeh	1.8
Soy milk	0.9
Iron in Nuts/Seeds (2 Tablespoon)
Pumpkin seeds	2.5
Figs, dried, 5	2.0
Dried apricot, 5	1.6
Almond, 1/4 cup	1.3
Tahini	1.2
Sesame	1.2
Sunflower seeds	1.2
Cashew nuts	1.0

Sources:
USDA Nutrient Data Base for Standard Reference, Release 12, 1998.
Pennington J. Bowe's and Church's Food Values of Portions Commonly Used. 16th ed. Lippincott-Raven; 1994.
US Dept of Agriculture: 1988: Publication No. HNIS/PT-103.
US Dept of Agriculture; 1986. Agriculture Handbook No. 8-16.

From the above table you can chose foods high in iron.

Following is a list of foods that provide 8 mg or more of iron per 100 gms of the food.

1. Cereals & Grains: Bajra, Rice flakes
2. Pulses & Beans: Cow pea, Lobia (black-eye beans), Lentils, Soyabean
3. Vegetables: Beetroot greens, Mint, Parsley, Turnip greens
4. Spices: Turmeric (Haldi)
5. Fruits: Dried dates, Watermelon, Raisins
6. Fish and Red meats

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