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  • good iron foods

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    Old 01-08-2006, 01:13 AM   #1
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    good iron foods

    Alot of people say I need to eat better foods cuz my iron is extremely low. Im only 19 years old so Im still a pretty picker eat but not that bad. Does anyone have any suggestions of foods i can eat that will help with iron, but arent gonna make a picky eater cringe? I like most vegetables, meat and stuff but nothing too weird or out there.


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    Old 01-08-2006, 07:08 AM   #2
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    Re: good iron foods

    Food Sources of Mostly Heme Iron (Contain Some Nonheme As Well)

    Oysters, pacific, cooked by moist heat 3 ounces 7.8
    Beef liver, braised 3 ounces 5.8
    Oysters, eastern, canned 3 ounces 5.7
    Lean sirloin, broiled 3 ounces 2.9
    Extra-lean ground beef, broiled 3 ounces 1.8
    Tuna, canned in water, light, drained 3 ounces 1.3
    Skinless chicken, roasted dark meat 3 ounces 1.1
    Pork, lean, roasted 3 ounces 1.0
    Skinless chicken, roasted white meat 3 ounces 1.0
    Salmon, canned with bone 3 ounces 0.7

    Food Sources of Nonheme Iron
    Food Serving size Iron content
    Fortified breakfast cereal 1 cup 4.5-18 (check Nutrition Facts label)
    Pumpkin seeds 1 ounce 4.3
    Soybean nuts 1/2 cup 4.0
    Blackstrap molasses 1 tablespoon 3.5
    Bran 1/2 cup 3.5
    Spinach, boiled 1/2 cup 3.2
    Red kidney beans, cooked 1/2 cup 2.6
    Lima beans, cooked 1/2 cup 2.5
    Cashews, dry roasted 1 ounce 1.7
    Enriched rice, cooked 1/2 cup 1.2
    Prunes, dried 5 prunes 1.1
    Raisins, seedless 1/3 cup 1.1
    Acorn squash, baked 1/2 cup cubes 1.0
    Whole-wheat bread 1 slice 0.9
    Egg yolk 1 large yolk 0.7
    White bread, made with enriched flour 1 slice 0.7
    Apricots, dried 3 apricots 0.6
    Peanut butter, chunky 2 tablespoons 0.6
    Cod, broiled 3 ounces 0.4
    Tips For Increasing Your Iron Intake

    The amount of iron your body absorbs varies depending on several factors. For example, your body will absorb more iron from foods when your iron stores are low, and will absorb less when stores are sufficient. In addition, certain dietary factors affect absorption:

    * Heme iron is absorbed more efficiently than nonheme iron
    * Heme iron enhances the absorption of nonheme iron
    * Vitamin C enhances the absorption of nonheme iron
    * Some substances decrease the absorption of nonheme iron (but, consuming heme iron and/or vitamin C with nonheme can help compensate for these decreases):
    o Oxalic acid, found in spinach and chocolate; however oxalic acid is broken down with cooking
    o Phytic acid, found in wheat bran and beans (legumes)
    o Tannins, found in tea
    o Polyphenols, found in coffee

    To increase your intake and absorption of dietary iron, try the following:

    * Combine heme and nonheme sources of iron.
    * Eat foods rich in vitamin C with nonheme iron sources. Good sources of vitamin C include:
    o Bell peppers
    o Papayas
    o Oranges and orange juice
    o Broccoli
    o Strawberries
    o Grapefruit
    o Cantaloupe
    o Tomatoes and tomato juice
    o Potatoes
    o Cabbage
    o Spinach and collard greens
    * If you drink coffee or tea, do so between meals rather than with a meal.
    * Cook acidic foods in cast iron pots. This can increase iron content up to 30 times.

    Last edited by barbaric_yalp; 01-08-2006 at 07:09 AM.

    Old 01-08-2006, 04:43 PM   #3
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    Re: good iron foods

    What a good comprehensive list. Thanks

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