Dietary Sources of Iron

Here are the dietary sources of iron. These are the foods that will help you boost your iron stores. Iron is essential many functions of life.

If you eat these foods along with certain other foods or supplements like vitamin C, it is possible to increase their absorption rate.

Studies show that increases in iron stores from traditional supplements can increase the risk of bacterial infection. However, increasing iron along with increasing glutathione co-factors will dramatically increase glutathione production.

Increase glutathione and you increase immunity and anti-aging properties of your body. We prefer to call it age management.

There are two aspects of dietary sources of Iron. What you eat to boost iron and foods to avoid that will deplete iron absorption.

Dietary Sources of Iron

Since there are differences from men to women, this is an approximation. The various foods may have more or less depending on how they are prepared.

Non-heme Iron Sources

Ready-to-eat cereal 100% iron fortified ¾ cup 100 % daily requirement

Oatmeal, fortified instant 1 cup 60% daily requirement

Soybeans (boiled) 1 cup 50 % daily requirement

Lentils, boiled, 1 cup 35% daily requirement

Kidney Beans (boiled) 1 cup 25% daily requirement

Lima Beans, large (boiled) 1 cup 25% daily requirement

Navy Beans (boiled) 1 cup 25% daily requirement

Ready-to-eat cereal iron fortified, ¾ cup 25% daily


Black Beans (boiled) 1 cup 20% daily requirement

Pinto Beans (boiled) 1 cup 20% daily requirement

Black Strap Molasses 1 tablespoon 20-40% daily requirement

Tofu, raw (firm) ½ cup 20% daily requirement

Spinach (boiled and drained) ½ cup 20% daily requirement

Spinach (drained and canned) ½ cup 10% daily requirement

Black-eyed peas (cowpeas) boiled 1 cup 10% daily requirement

Spinach (frozen boiled) ½ cup 10% daily requirement

Grits, white, enriched (prepared with water) 1 cup 8% daily requirement

Seedless Raisins, seedless ½ cup 8% daily requirement

Whole wheat bread 1 slice 6% daily requirement

White bread enriched 1 slice 6% daily requirement

Other Foods

Broccoli (boiled) ½ cup 0.7 mg

Green beans (boiled) ½ cup 0.8 mg

Beets, 1 cup 1.8 mg

Potato baked with skin 4.0 mg

Watermelon, 6 inch x ½ inch slice 3.0 mg

Dates or Prunes, ½ cup 2.4 mg

Stinging Nettle (raw-crushed, dried, cooked, or tea)

Pumpkin seeds

Dried fruits, nuts, and seeds

Grains Rich in Iron

Brown rice, 1 cup cooked 0.8

Whole wheat bread, 1 slice 0.9

Wheat germ, 2 tablespoons 1.1

English Muffin, 1 plain 1.4

Oatmeal, 1 cup cooked 1.6

Cream of Wheat, 1 cup 10.0

Whole wheat Pita 1 piece, 6 ½ inch 1.9

Spaghetti, enriched, 1 cup, cooked 2.0

Raisin bran cereal, 1 cup 6.3

Sunflower seeds, 1 ounce 1.4

Chickpeas (canned) ½ cup 1.6

Heme Iron Containing Foods

All red meats

Beef, Pork, Lamb, three ounces 2.3 to 3.0 mg

Liver (beef, chicken), three ounces 8.0 to 25.0 mg

Clams, Oysters ¾ cup 3.0 mg

Turkey (dark meat) ¾ cup 2.6 mg

Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5 mg

Foods to Avoid: Decreased Iron Absorption

Which foods could negatively affect the absorption of iron? Absorption is the amount of iron the body is able to get from the food and make usable by the body. The rate that we absorb iron varies. It can be affected by our bodies, by disease, by medicines, and by the foods we eat.

The type of iron we eat can determine how much we will get.

Iron from animals, called heme iron, is considered the most efficient.

Your diet does not significantly affect the absorption of heme iron from meats. Ranges are estimated to be at 15-35%.

Absorption of plant based iron (non-heme iron) from wheat, soybeans, black beans and rice is less. It is estimated that it is 2 to 20%.

Adding vitamin C will improve the absorption of the non-heme iron. Calcium supplements can decrease the absorption. Tea, coffee, soybeans, some beans and whole grains can decrease the absorption.

These dietary sources of iron will help you to boost your iron counts. Likewise, they will help you boost your glutathione levels.

In the case of black strap molasses, it will even provide many of the cofactors that enhance glutathione production.

Eat well, live well and prosper.

Side Effects of Iron Supplements There may be more concerns than you know.

Iron Supplements Constipation The supplements can put you in a bind.

Iron Supplements Risks Consider the risks. Then consider if there were a better way.

Natural Iron Supplements Here you will find some of the best iron supplements, only they are not in a pill or capsule. These are safe, even around little children.

Iron Nutritional Supplement Take a look at liquid iron supplements compared to dietary iron supplements.

Cysteine: The Essential Glutathione Booster that iron makes work even better.

Boost Your Glutathione to promote the glutathione health management benefits.

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