Back to Nutrition and Food Values

                                                                          IRON

Iron is a trace mineral. Major dietary sources of Iron include liver, kidneys, red meat, poultry, eggs, peas, legumes (dried beans), dried fruits, dark green leafy vegetables, enriched breads and cereals. Heme Iron (found in animal products) is better absorbed by the body than non-heme Iron (found in plants). To enhance non-heme Iron absorption, eat foods rich in Vitamin C during the same meal.

Major Body Functions:

  • Essential in the formation of hemoglobin (carries oxygen in the blood) and myoglobin (carries oxygen in muscle)
  • It is part of several enzymes and proteins

Deficiency Symptoms:

  • Microcytic anemia (small cell type)
  • Fatigue
  • Decrease in immune function

Excessive Intake and Toxicity Symptoms:

  • Hemochromatosis, an iron metabolism disorder resulting in failure of multiple organ systems
  • Death
  • Toxicity is rare from dietary sources, however, toxicity can occur from ingestion of Iron supplements
             IRON SOURCES
Listed from high to low
Food Amount Milligrams (Mgs)
Liver, pork, cooked 3 ounces 24.7
Cereal, 100% fortified 3/4 cup 18
Cream of wheat, cooked 1/2 cup 9
Liver, chicken, cooked 3 ounces 7.2
Prune juice 1/2 cup 5.3
Navy beans, cooked 1 cup 5
Lima beans 1 cup 4.9
Black-eyed peas 1 cup 4.3
Spinach, cooked 1 cup 4.3
Oysters 4 3.6
Roast beef 3 ounces 3.1
Blackstrap molasses 1 tablespoon 2.3
Watermelon 4 x 8 inch wedge 2.1
Dried apricots 12 halves 2
Dried prunes 10 2
Kale, cooked 1 cup 1.8
Collard greens, cooked 1 cup 1.5
Egg 1 whole 1.3
Food Source Serving Size (oz.) Iron (mg)
beef, liver 3.0 7.5
beef, corned 3.0 2.5
beef, lean ground; 10% fat 3.0 3.9
*beef, round 3.0 4.6
*beef, chuck 30 3.2
*beef, flank 3.0 4.3
chicken, breast w/out bone 3.0 0.9
chicken, leg w/bone 2.0 0.7
chicken, liver 3.0 7.3
chicken, thigh w/bone 2.3 1.2
cod, broiled 3.0 0.8
flounder, baked 3.0 1.2
*pork, lean ham 3.0 1.9
*pork, loin chop 3.0 3.5
salmon, pink canned 3.0 0.7
shrimp, 10 - 2 1/2 inch 1.1 0.5
tuna, canned with water 3.5 1.0
turkey, dark meat 3.0 2.0
turkey, white meat 3.0 1.2

 

Food Source Serving Size Iron (mg)
almonds, raw 10-12 each 0.7
apricots, dried, medium size 10 each 1.7
bagel 1 whole 1.5
baked beans, canned 1/2 cup 2.0
bread, white 2 slices 1.4
bread, whole wheat 2 slices 1.7
broccoli, cooked 1/2 cup 0.6
broccoli, raw 1 stalk 1.1
dates 10 each 1.6
kidney beans 1/2 cup 3.0
lima beans 1/2 cup 18
macaroni, enriched, cooked 1 cup 1.9
molasses, blackstrap 1 TBSP 2.3
peas, frozen and prepared 1/2 cup 1.3
prune juice 1/2 cup 1.5
raisins, not packed 1/4 cup 1.0
rice, brown, cooked 1 cup 1.0
rice, white enriched, cooked 1 cup 1.8
spaghetti, enriched, cooked 1 cup 1.6
spinach, cooked 1/2 cup 2.0

 

In addition, many breakfast cereals are iron fortified. Check nutrition information on package label for specific iron content.

 

Back to Nutrition and Food Values

 
A Christian Home... the way home.    The canvas where your memories are painted
 

Welcome Page

Welcome Home Messages

Christian Life Issues

Motherhood & Parenting

Kathryn’s Letters

Modest Clothing  & Links

the welcome home blog

Good Things and Recipes Notes

Titus2 Journey Study

Letters to Mothers

The Hope Chest

Clothing

The Great Page

pamela's writings

Woman To Woman

Sandy's Home Notes

Just for Young Ladies

Good Things

Bible Study Resources

Ministries to Women

Homemaking

Pregnancy List

Sewing & Crafts

 Glenys's writings

Devotionals

My Reply letters to Women

Home Management

Pregnancy - Childbirth

Gifts to Make

Holidays

Home Church

Notable Quotes

Top Ten To Do's

Child Training  

Courtship

Just For Young Men

Missions

Home Schooling

Kathryn's Kitchen

-Adoption-

Weddings

Just For MEN

Bible-Quiet time

 Teaching Children

Our RECIPES

Past sexualabuse

Grandmothers

Marriage

Hymns & Quotes

Far Above Rubies

Chocolate!

Post Abortion Hope

Large Family

Dates

Bookshelf

Medical Info Page   PCOS

Low Carb

Garden

Games & Rules

Guestbook

prayer requests

Neat Stories   

Nutrition - Health - Food Values

Funny Funny

Simple Living

message board

Christian Music

Various & Sundry links

Diet & Weight Loss

Our Favourite Websites

Greeting Cards

Tchotchke Graphics

AChristianHome.org   © 1999----2006       A Christian Home  ~  PO Box 2130 Snohomish, Washington 98291 USA