Iron is an essential mineral and is responsible for many different functions of the body. It aids in carrying oxygen throughout the body, which then transports it to muscles. It also is an important factor in cognitive development, regulating metabolism, body temperature and immune function. Iron deficiency is more common in certain at-risk populations, including pregnant women, women of child bearing years, infants, children and teens.
Foods High in Iron:
- Liver
- Dried beans/seeds
- Black strap molasses
- Herbs: nettles, dandelion greens, agrimony
- Oysters
- Leafy Greens
- Dried Fruit, Currants
- Meat
- Beets, especially tops
- Whole Grains
- Cast irons pans can leach iron into the food that is cooked in them
RDA (Recommended Daily Allowance)
10 mg- Men and Women, 18 mg- Menstruating Women
ODA (Optimum Daily Allowance)
15-25 mg- Men, 20-30- Women, 20-30- Iron Deficiency Anemia
Iron Content of Foods in Milligrams
Meat (4 ounces)
- 10.0 Liver- chicken or 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 Garbanzos
- 6.1 Pintos
- 5.1 Navy
- 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
Vegetables (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
- 1.7 Brussel Sprouts (8)
- 1.4 Potatoes
- 1.0 Beets
Fruit
- 10.5 Prune Juice (1 cup)
- 3.9 Dried Peach Halves (5)
- 2.6 Raisins (1/2 cup)
- 2.4 Dates (10)
- 1.8 Prunes
- 1.5 Strawberries (1 cup)
Seeds (1/4 cup)
- 4.0 Pumpkin seeds
- 2.4 Sunflower seeds
- 2.4 Sesame meal
Miscellaneous
- 3.2 Blackstrap molasses (1tbsp)
- 1.8 Soy Milk
- 1.4 Brewer’s Yeast (1tbsp)