Iron info

+++++++++++++++++++++++Iron Absorption Enhancers: eat these foods to increase the iron absorption of the foods below.

• Meat/fish/poultry
• Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
• Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
• White wine

Iron Absorption Inhibitors: these foods decrease the iron absorption.

• Red Wine, Coffee & Tea
• Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
• Whole grains and bran
• Soy products

List of Grains Rich in Iron:

• Brown rice, 1 cup cooked 0.8 mg
• Whole wheat bread, 1 slice 0.9 mg
• Wheat germ, 2 tablespoons 1.1 mg
• English Muffin, 1 plain 1.4 mg
• Oatmeal, 1 cup cooked 1.6 mg
• Total cereal, 1 ounce 18.0 mg
• Cream of Wheat, 1 cup 10.0 mg
• Pita, whole wheat, 1 slice/piece, 6 ½ inch 1.9 mg
• Spaghetti, enriched, 1 cup, cooked 2.0 mg
• Raisin bran cereal, 1 cup 6.3 mg

List of Iron Rich Legumes, Seeds, and Soy:

• Sunflower seeds, 1 ounce 1.4 mg
• Soy milk, 1 cup 1.4 mg
• Kidney beans, ½ cup canned 1.6 mg
• Chickpeas, ½ cup, canned 1.6 mg
• Tofu, firm, ½ cup 1.8 mg**
• Soy burger, 1 average 1.8 to 3.9 mg**
• Raw Spinach, 1 cup 1 mg**
• Cooked Spinach, 1 cup 3.5 mg **
• Pumpkin Seeds, ½ cup roasted 8.5 mg
• Pistachios, ½ cup 4.4 mg

List of Vegetables Rich in Iron:

• Broccoli, ½ cup, boiled 0.7 mg
• Green beans, ½ cup, boiled 0.8 mg
• Lima beans, baby, frozen, ½ cup, boiled 1.8 mg
• Beets, 1 cup 1.8 mg
• Peas, ½ cup frozen, boiled 1.3 mg
• Potato, fresh baked, cooked w/skin on 4.0 mg
• Vegetables, green leafy, ½ cup 2.0 mg
• Watermelon, 6 inch x ½ inch slice 3.0 mg

Other Foods Rich in Iron:

• Blackstrap Molasses, one tablespoon 3.0 mg
• Dates or Prunes, ½ cup 2.4 mg
• 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
• Dark meat Turkey ¾ cup 2.6 mg
• Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5 mg