Friday, November 28, 2008




What are the best food sources for iron?
VegetablesIron (in milligrams)
Beans (1/2 cup)2.0
Chick peas (1/2 cup)2.0
Artichokes (1/2 cup), raw2.0
Beet greens (1 cup)2.7
Potato (with skin, 1)2.5
Potato (without skin, 1)0.6
Pumpkin (4 oz)1.7
Sauerkraut (4 oz)1.7
Peas (4 oz)1.0
Spirulina (1 tsp.)5.0
Lentils (4 oz)3.0
Barley (4 oz)2.0
Jerusalem artichokes (4 oz)2.5
Sweet potatoes (4 oz)1.7
Tomato paste (4 oz)3.9
Tomato puree (4 oz)1.1
Tomato sauce (4 oz)0.8
Grains and CerealsIron (in milligrams)
Pasta (4 oz)1.0 - 2.0
Bagel (1 oz)1.8
Bread (white, one slice)0.6
Bread (whole wheat, one slice)1.0
Cream of Wheat (4 oz)5.0
Breakfast cereals (iron-fortified, 1 oz)4.0 - 8.0
Grains for baking (amaranth and Quinoa)8.0 - 9.0
Fruits and JuicesIron (in milligrams)
Apricots, dried (10 halves)1.6
Figs (5)2.0
Peaches, dried (6 halves)3.1
Prune juice (8 oz)3.0
Raisins (4 oz)1.5
OtherIron (in milligrams)
Nuts (1 ounce almonds, peanuts)1.0
Tofu, firm (3 ounces)2.0-7.0
Brewer's yeast (1tbsp.)1.4
Infant formula (iron-fortified, 8 ounces)3.0
Blackstrap molasses (1 tbsp.)3.5
Chili con carne with beans (1 cup)4.0
Sunflower seeds (1 ounce)1.9
Pumpkin seeds (1 ounce)4.0


HOW MUCH IRON YOU NEED EACH DAY

Children, 1-10 years10 mg
Teen males12 mg
Adults males10 mg
Teen and adult females18 mg
Pregnant women30 mg
* Average RDA for iron..

1 comment:

Captain Ahab said...

Quinoa! The miracle plant.