{"id":6141,"date":"2018-07-23T14:00:26","date_gmt":"2018-07-23T18:00:26","guid":{"rendered":"https:\/\/www.willclower.com\/blog\/?p=6141"},"modified":"2019-06-03T22:36:29","modified_gmt":"2019-06-04T02:36:29","slug":"foods-high-in-iron","status":"publish","type":"post","link":"https:\/\/www.mymedwellness.com\/blog\/?p=6141","title":{"rendered":"Foods High In Iron"},"content":{"rendered":"<section><span style=\"font-size: 10pt;\"><img data-opt-id=1284984885  fetchpriority=\"high\" data-recalc-dims=\"1\" decoding=\"async\" class=\"alignright size-medium wp-image-7336\" src=\"https:\/\/mlcmmqmgggev.i.optimole.com\/w:300\/h:200\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2018\/10\/meat-569073_640-300x200.jpg?resize=300%2C200&#038;ssl=1\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/mlcmmqmgggev.i.optimole.com\/w:300\/h:4000\/q:mauto\/f:best\/https:\/\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/10\/meat-569073_640.jpg 300w, https:\/\/mlcmmqmgggev.i.optimole.com\/w:640\/h:426\/q:mauto\/f:best\/https:\/\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/10\/meat-569073_640.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>(source: WebMD)<\/span> Iron-deficiency\u00a0anemia, the most common form of anemia, is a decrease in the number of red\u00a0blood cells\u00a0caused by too little iron. Without sufficient iron, your body can&#8217;t produce enough\u00a0hemoglobin, a substance in red\u00a0blood cells\u00a0that makes it possible for them to carry oxygen to the body&#8217;s tissues. As a result, you may feel weak, tired, and irritable.About 20% of women, 50% of\u00a0pregnant\u00a0women, and 3% of men do not have enough iron in their body. The solution, in many cases, is to consume more\u00a0foods high in iron.<\/section>\n<section>\n<h2 id=\"1-2\">How Your Body Uses Iron in Food<\/h2>\n<p>When you eat food with iron, iron is absorbed into your body mainly through the upper part of your small intestine.<\/p>\n<p>There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin. It is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry (meat, poultry, and seafood contain both heme and non-heme iron). Your body absorbs the most iron from heme sources. Most nonheme iron is from plant sources.<\/p>\n<\/section>\n<section>\n<h2 id=\"1-3\">Iron-Rich Foods<\/h2>\n<p>Very good sources of heme iron, with 3.5 milligrams or more per serving, include:<\/p>\n<ul>\n<li>3 ounces of beef or chicken\u00a0liver<\/li>\n<li>3 ounces of clams, mollusks, or mussels<\/li>\n<li>3 ounces of oysters<\/li>\n<\/ul>\n<p>Good sources of heme iron, with 2.1 milligrams or more per serving, include:<\/p>\n<ul>\n<li>3 ounces of cooked beef<\/li>\n<li>3 ounces of canned sardines, canned in oil<\/li>\n<\/ul>\n<p>Other sources of heme iron, with 0.7 milligrams or more per serving, include:<\/p>\n<ul>\n<li>3 ounces of chicken<\/li>\n<li>3 ounces of cooked turkey<\/li>\n<li>3 ounces of halibut, haddock, perch, salmon, or tuna<\/li>\n<li>3 ounces of ham<\/li>\n<li>3 ounces of veal<\/li>\n<li>3 ounces of halibut, haddock, perch, salmon, or tuna<\/li>\n<li>\n<section>Iron in plant foods such as lentils, beans, and spinach is nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Our bodies are less efficient at absorbing nonheme iron, but most dietary iron is nonheme iron.Very good sources of nonheme iron, with 3.5 milligrams or more per serving, include:<\/p>\n<ul>\n<li>Breakfast\u00a0cereals enriched with iron<\/li>\n<li>One cup of cooked beans<\/li>\n<li>One-half cup of tofu<\/li>\n<li>1 ounce of pumpkin, sesame, or squash seeds<\/li>\n<\/ul>\n<p>Good sources of nonheme iron, with 2.1 milligrams or more per serving, include<b>:<\/b><\/p>\n<ul>\n<li>One-half cup of canned lima beans, red\u00a0kidney\u00a0beans, or chickpeas<\/li>\n<li>One cup of dried apricots<\/li>\n<li>One medium baked potato<\/li>\n<li>One cup of cooked enriched egg noodles<\/li>\n<li>One-fourth cup of wheat germ<\/li>\n<\/ul>\n<p>Other sources of nonheme iron, with 0.7 milligrams or more, include:<\/p>\n<ul>\n<li>One-half cup of cooked split peas<\/li>\n<li>1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds<\/li>\n<li>One-half cup of dried seedless raisins, peaches, or prunes<\/li>\n<li>One medium stalk of broccoli<\/li>\n<li>One cup of raw spinach<\/li>\n<li>One cup of pasta (cooked, it becomes 3-4 cups)<\/li>\n<li>One slice of bread, half of a small pumpernickel bagel, or bran muffin<\/li>\n<li>One cup of brown or enriched rice<\/li>\n<\/ul>\n<div id=\"ads2-pos-5000-ad-cw1-icm\" class=\"module ad ad-5000\" data-is-mobile=\"false\" data-targets=\"{'art':'091e9c5e804cefec','cc':'16','env':'&amp;env=0','hcent':'1115','leaf':'&amp;leaf=','mcent':'','mic':'','pt':'1637','sec':'8016','pug':'','scent':'','tmg':'','tug':'','uri':'%2fdiet%2firon-rich-foods','rd':'1'}\" data-block-codes=\"_food_diet_\" data-pos=\"5000\" data-sizes=\"[1,2]\" data-google-query-id=\"CK_t0vjitdwCFRiZAQodltkFIw\">\n<div id=\"google_ads_iframe_\/4312434\/consumer\/webmd\/vid-conwbmd-emb_2__container__\"><\/div>\n<\/div>\n<\/section>\n<section>\n<h2 id=\"2-5\">How to Get More Iron From Your Food<\/h2>\n<p>Some foods can help your body absorb iron from iron-rich foods; others can hinder it. To absorb the most iron from the foods you eat, avoid drinking coffee or tea or consuming\u00a0calcium-rich foods or drinks with meals containing iron-rich foods. To improve your absorption of iron, eat it along with a good source of\u00a0vitamin C\u00a0&#8212; such as orange juice, broccoli, or strawberries &#8212; or eat nonheme iron foods with a food from the meat, fish, and poultry group.<\/p>\n<p>If you have trouble getting enough iron from food sources, you may need an iron supplement. But speak to your\u00a0health care\u00a0provider about the proper dosage first and follow his or her instructions carefully. Because very little iron is excreted from the body, iron can accumulate in body tissues and organs when the normal storage sites &#8212; the\u00a0liver,\u00a0spleen, and bone marrow &#8212; are full. Although iron toxicity from food sources is rare, deadly overdoses are possible with\u00a0supplements.<\/p>\n<\/section>\n<p>&nbsp;<\/p>\n<p>source: <a href=\"https:\/\/www.webmd.com\/diet\/iron-rich-foods#2\">WebMd<\/a><\/li>\n<\/ul>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>(source: WebMD) Iron-deficiency\u00a0anemia, the most common form of anemia, is a decrease in the number of red\u00a0blood cells\u00a0caused by too little iron. Without sufficient iron, your body can&#8217;t produce enough\u00a0hemoglobin, &hellip; <\/p>\n","protected":false},"author":3,"featured_media":7336,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[494],"tags":[],"class_list":["post-6141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/10\/meat-569073_640.jpg?fit=640%2C426&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-1B3","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":10023,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=10023","url_meta":{"origin":6141,"position":0},"title":"Which Is Better? Iron That Comes From Meat, or Iron That Comes From Plants?","author":"Will Clower","date":"June 7, 2021","format":false,"excerpt":"Animal meat has iron in it, but so do some plants like spinach, beans, etc (the list is below). So how are those two iron sources different, and does that even matter for your body? It turns out that where your iron comes from absolutely does matter. Animal meat contains\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"High in Iron sources assortment","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/Iron-and-Iron-containing-foods-e1624220836846.jpg?fit=1200%2C455&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/Iron-and-Iron-containing-foods-e1624220836846.jpg?fit=1200%2C455&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/Iron-and-Iron-containing-foods-e1624220836846.jpg?fit=1200%2C455&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/Iron-and-Iron-containing-foods-e1624220836846.jpg?fit=1200%2C455&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/Iron-and-Iron-containing-foods-e1624220836846.jpg?fit=1200%2C455&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":10021,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=10021","url_meta":{"origin":6141,"position":1},"title":"Try This To Get More Energy In Your Day","author":"Will Clower","date":"June 7, 2021","format":false,"excerpt":"If you're tired of being tired, this one thing may help.","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"pic of a utility power meter","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/dials-of-a-energy-meter-in-kilowatts-e1623034385516.jpg?fit=1200%2C438&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/dials-of-a-energy-meter-in-kilowatts-e1623034385516.jpg?fit=1200%2C438&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/dials-of-a-energy-meter-in-kilowatts-e1623034385516.jpg?fit=1200%2C438&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/dials-of-a-energy-meter-in-kilowatts-e1623034385516.jpg?fit=1200%2C438&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/06\/dials-of-a-energy-meter-in-kilowatts-e1623034385516.jpg?fit=1200%2C438&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6139,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=6139","url_meta":{"origin":6141,"position":2},"title":"Tired Of Being Tired? Try These Energy Boosters.","author":"Will Clower","date":"September 4, 2018","format":false,"excerpt":"There are boosters of energy, and there are busters of energy. Today we're going over the boosters. Specific nutrients can boost your energy level in the short term, but also in the long term. The best part about these boosters is that they also happen to be delicious! Caffeine Everyone\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":1960,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=1960","url_meta":{"origin":6141,"position":3},"title":"April Superfoods: 5 In-Season Picks","author":"Will Clower","date":"April 9, 2013","format":false,"excerpt":"Stunned spinach is amazing. Just throw it in a pan with EVOO, S&P, until they're just soft. Of course, some sliced almonds and dried cherries wouldn't hurt either! By the way, your non-heme sources of iron require a little Vitamin C on board to help them be more fully absorbed\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2013,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2013","url_meta":{"origin":6141,"position":4},"title":"Best Foods (according to CSPI anyway)","author":"Will Clower","date":"August 13, 2011","format":false,"excerpt":"All foods are good foods. The list below (created by the Center For Science in the Public Interest) has only a couple of flaws.\u00a0While the yogurt (#3 below) is awesome ... low fat option is not something that any healthy culture does, and simply reflects their bias for the low\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/2.bp.blogspot.com\/-I9acIAXHOCw\/TkaOU_1o5HI\/AAAAAAAADT8\/ytWFVwPMEt0\/s320\/Eat%2BTunnel.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":5586,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=5586","url_meta":{"origin":6141,"position":5},"title":"Iron Skillets Are The Non-Apple Product.","author":"Will Clower","date":"January 4, 2018","format":false,"excerpt":"Apple just got busted for making their phones slow down and drag after they reach a certain age -- trust me, I know what it's like to slow down and drag after reaching a certain age. But theirs was an intentional business strategy. They did it because it's great for\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/01\/iStock-861445212.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/01\/iStock-861445212.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/01\/iStock-861445212.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/01\/iStock-861445212.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/01\/iStock-861445212.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6141"}],"version-history":[{"count":5,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6141\/revisions"}],"predecessor-version":[{"id":7380,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6141\/revisions\/7380"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/7336"}],"wp:attachment":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}