What kind of food include iron

You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods.

Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron. To prevent iron deficiency anemia in infants, feed your baby breast milk or iron-fortified formula for the first year. Cow's milk isn't a good source of iron for babies and isn't recommended for infants under 1 year.

After age 6 months, start feeding your baby iron-fortified cereals or pureed meats at least twice a day to boost iron intake. After one year, be sure children don't drink more than 20 ounces milliliters of milk a day.

Too much milk often takes the place of other foods, including those that are rich in iron. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

This content does not have an English version. This content does not have an Arabic version. Overview Iron deficiency anemia is a common type of anemia — a condition in which blood lacks adequate healthy red blood cells. More Information Craving and chewing ice: A sign of anemia? Request an Appointment at Mayo Clinic.

Share on: Facebook Twitter. Show references Kaushansky K, et al. Iron deficiency and overload. In: Williams Hematology. New York, N. Keep an eye on the sodium content, as manufacturers often add it to canned goods as a preservative. Just 3 oz of dark chocolate contains about 6. While people often overlook organ meats, they are a great source of vital nutrients, including iron. Beef liver, for example, has 4. In the same serving, pork liver sausage has 5.

Soybeans are an ideal protein source in vegetarian diets. But these nutrient-dense legumes have a range of other benefits, including dense iron content, which is valuable to everyone. A half-cup serving contains 4. Try replacing meat with soybeans in main dishes, or add dried versions to salads to add a nutritious crunch to the texture.

A half-cup serving contains 6. Lentils cook more quickly than beans, so they are perfect when seeking a quick fix of iron to meet the daily requirement. Spinach has a reputation for its high vitamin A content, but it is also a valuable source of iron.

A half-cup of boiled, drained spinach contains 3. Tofu contains 4. Sourcing iron from plant-based foods is particularly important in the vegetarian diet, as iron is most abundant in animal products.

That need not mean vegetarians and vegans become iron-deficient. Eating enough foods, such as tofu and soybeans, can ensure that a vegetarian diet provides more than enough iron to meet daily requirements. Scaly fish are excellent sources of protein and omega-3 fatty acids.

While shellfish have the edge on iron content, sardines can also pack a powerful iron punch. It is a good idea to know where to find the best sources of iron. This information will help people obtain enough of this essential nutrient. It is also important to realize that iron requirements vary by age, sex, and health status.

This is especially true for people with iron deficiency or who are prone to anemia. Iron is a vital mineral in the body, central to transporting oxygen around the body in the hemoglobin. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress 33 , It also contains no gluten and is high in protein, folate, minerals, and antioxidants. Turkey meat is a healthy and delicious food. In comparison, the same amount of white turkey meat contains only 0.

Consuming high protein foods like turkey may aid weight loss , as protein makes you feel full and increases your metabolic rate after a meal 37 , 38 , High protein intake can also help prevent the muscle loss that occurs during weight loss and the aging process 40 , Its high protein content promotes fullness, increases metabolism, and prevents muscle loss.

Broccoli is incredibly nutritious. The same serving size is also high in folate and provides 5 grams of fiber , as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale , and cabbage. Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer 44 , 45 , 46 , It may also help reduce cancer risk.

A half-cup gram serving provides 3. Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving. Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms 49 , Its isoflavones may improve heart health and relieve menopausal symptoms.

Dark chocolate is incredibly delicious and nutritious. A 1-ounce gram serving contains 3. In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut A study found that cocoa powder and dark chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes 54 , 55 , However, not all chocolate is created equal.

Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron. In fact, a 3-ounce gram serving of canned tuna contains about 1. Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits. Fish also contains several other essential nutrients, including niacin, selenium, and vitamin B12 Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet 77 , 78 , Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.

Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own. Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron. Read this article in Spanish.