It is easy to increase your iron intake by eating iron rich foods. However, a recent survey conducted among young women highlighted a big gap in their knowledge of iron rich foods:
– 26% of young women highlighted that they did not know what foods are high in iron
– 26% of young women knew that liver is a good source of iron and forty percent (40%) are aware that green vegetables are a good source too.
– 17% knew eating fortified cereal for breakfast could increase iron intake.
– 12% cited baked beans as one of the many iron rich foods.
– 10% knew boiled eggs contain a good amount of iron.
– 9% mentioned red meat as among the top iron rich foods.
– 2% considered eating dried figs to up their iron intake.
Iron Rich Foods
If you don’t eat enough iron Rich Foods you will eventually become iron deficient and may develop iron deficiency anemia. In the United States iron deficiency is the number one nutrient deficiency, but if you eat sufficient Iron Rich Foods you should avoid becoming iron deficient. Here are some foods with a high iron content to include in your weekly menu:
– Beef, pork, lamb and organ meat like liver. The redder the meat the better.
– Chiken or turkey especially the darker meat from the legs
– Oily fish like sardines and mackarel and mollusks such as mussels, clams and oysters
Iron Rich Foods for Vegetarians:
As a vegetarian it will be more difficult to get enough iron from your diet as the body does not easily absorb the iron found in vegetables. But, with some effort you can ensure you get enough Iron as a vegetarian. Here are some quick tips:
– Eat a lot of green vegetables
– Incorporating food or drinks rich in vitamin C, such as fruits, vegetables and fruit juice will help maximize iron absorption.
– Eat iron fortified foods. You can find fortified breakfast cereal, fortified rice and much more.
– Nuts, apricots, plums and other dehydrated fruits are great iron rich snacks.
Menu Ideas
With all these iron rich foods, it should be easy for you to prepare a delicious daily meal plan. Here are some ideas to help you get started.
Breakfast:
– fortified breakfast cereals or biscuits made of whole wheat
– wholemeal toast with poached egg, two low-fat sausages, grilled tomato and baked beans
– a glass of juice rich in vitamin C such as orange or grapefruit
Lunch:
– wholemeal toast topped with smoked mackarel or canned sardines in tomato sauce
– bean salad topped with some grilled chicken
– some fresh fruit juice
Dinner:
– asian stir fried beef with red bellpepper and brocolli
– chicken livers in tomato sauce
– a glass of juice or fruits
Snacks:
– pumpkin seeds, almonds, cashew nuts
– dried fruit like apricots, plums, figs
– slice of gingerbread cake
Iron Absorption
The amount of iron your body actually absorbs from the food you eat can vary greatly. Eating doods with increase your iron absorption will really help a lot in ensuring you get enough iron. Ensure you get enough vitamin C with every meal as this boost absorption and avoid drinking coffee or tea with your meal as these are absorption inhibitors. Eat Iron Rich Foods, add some Vitamin C and you will no doubt boost your iron intake.
Want to boost your iron intake? Just eat eat more Iron Rich Foods. Start right now by reading our Top 50 Rich Foods.