Healthy Food:The IRON List

Iron is needed for our health. There are 3 basic food groups that are high in Iron or help in Iron absorption.

GROUP 1: 

MEATS                                                            

• Liver                   
• Lamb
• Veal
• Pork
• Hearts
• Gizzards
• Kidneys
• Brain
• Tongue                        

    SEAFOOD         

• Clams
• Oysters
• Shrimp
• Fish ( Cods, Sardines, Tuna )  

    POULTRY 

• Chicken
• Eggs
• Yolks            

GROUP 2 :

VEGGIES 

• Broccoli
• Chard
• Spinach
• Greens
• Asparagus
• Turnips
• Parsley
• Kale
• Cress
• Brussel
• Sprouts  

BEANS

• Lentils
• Lima
• Chick Peas
• Garbanzo
• Soybeans

FRUITS & NUTS

• Dates
• Prunes
• Figs
• Apricots
• Apples
• Raisins
• Coconut
• Hazelnuts
• Peanuts
• Almonds

GROUP 3 :

BREADS & CEREALS

• Enriched
• Fortified
• Whole Grain

GRAINS

• Wild Rice
• Corn Meal
• Oats
• Rye
• Buckwheat
• Popcorn
• Barley
• Wheat
• Germ
• Millet

CEREALS

• Farina
• Cream of Wheat
• Shredded Wheat
• Macaroni

Vitamin C, enriched fruits & veggies help increase Iron absorption if consumed at the same as iron sources

Dairy foods hinder the absorption of Iron. Do not use 1 hour before/after the ingestion of high Iron foods

High fiber foods, caffeine, and antacid medications decrease iron absorption.