Top 10 Foods Highest in Iron

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** Top 10 Foods Highest in Iron **


Iron is an essential mineral used to transport oxygen to all parts of the
body. A slight deficiency in iron causes anemia (fatigue/weakness), and a
chronic deficiency can lead to organ failure. Conversely, too much iron
leads to production of harmful free radicals, and interferes with
metabolism, causing damage to organs like the heart and liver. The body is
able to regulate uptake of iron, so overdose is rare and usually only
occurs when people take supplements. Iron from natural food sources, like
the ones listed below, are considered safe and healthy. While iron is
better absorbed from heme (meat) sources, non-heme (plant) iron is better
regulated causing less damage to the body. The current percent daily value
for iron is 18 milligrams (mg). Below is a list of high iron foods. *For
more high iron foods see the lists of high iron foods by nutrient density,
iron rich foods (heme and non-heme), and the list of fruits and vegetables
high in iron.*
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#1: Mollusks (Clams, Mussels, Oysters, Shrimp)

*Iron in 100g* *3oz (85g)* *20 Small Clams (190g)*
28mg (155% DV) 24mg (132% DV) 53mg (295% DV)

*Other Mollusks High in Iron (%DV per 3oz (85g)):* Oysters (57%),
Cuttlefish (51%), Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%),
and Scallops (14%). Click to see complete nutrition facts.


#2: Liver (Pork, Chicken, Turkey, Lamb, Beef)

*Iron in 100g* *4oz Serving (113g)* *1 ounce (28g)*
23mg (129% DV) 26mg (146% DV) 7mg (36% DV)

Click to see complete nutrition facts.


#3: Squash and Pumpkin Seeds

*Iron in 100g* *1 cup (227g)* *1 ounce (142 seeds) (28g)*
15mg (83% DV) 34mg (188% DV) 4mg (23% DV)

*Other Seeds


Source: www.healthaliciousness.com/articles/food-sources-of-iron.php


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