Can You Please List The HIGH IRON FOODS?

There are many foods which are high in iron content and which are recommended for people suffering from iron deficiency. Absorption of the iron is also an issue with different factors including inhibitors which you might eat along with the iron and there is also a difference between iron from animal sources (known as Heme Iron) and iron from vegetable sources (non-Heme Iron). Heme Iron tends to be more highly available for absorption than non-Heme Iron.

Some of the best sources of Heme Iron are shellfish such as clams, oysters and mussels and various types of liver, while beef, shrimp, sardines and turkey are also good sources. Pregnant women should not eat liver however, because it's very high vitamin A content may harm the baby.

For vegetarians the best non-Heme sources are enriched breakfast cereals, cooked beans and lentils, pumpkin seeds and molasses while canned beans, sundried tomatoes and baked potatoes including the skin are also a good source. Dried herbs are packed with nutrients including Iron while cocoa powder or dark chocolate is another good addition to your iron intake as are dried apricots. Absorption of the iron from non-heme foods can be improved when a heme iron source is also eaten in the same meal, while some other foods can also enhance or in some cases inhibit the effect.

Iron is an essential mineral which is used to transport oxygen around the body; a deficiency can cause fatigue and weakness while a chronic deficiency can bring on organ failure. It is a fine balance though, because too much iron leads to production of harmful free radicals and can interfere with metabolism, also affecting the major organs such as the heart and liver. The body can usually regulate iron intake and the current recommended daily allowance is 18 milligrams.

I will try and list the foods for you. The following are rich in iron
Liver ,lean red meats including beef, pork, lamb etc. Seafood, such as oysters, clams, tuna, salmon& shrimp etc. Beans including kidney, lima, navy, black, pinto, soy beans&lentils. Also cereals, breads, rice, &pasta. Spinach, tofu, broccoli, asparagus, parsley, watercress, brussel sprouts, chicken, turkey, nuts, egg yolks, dried fruits such as prunes, dates and apricots.

Food stuff which have a high level of iron in them are meat, fish, poultry, lentils, beans, leaf vegetables, chickpeas, black-eyed peas, etc. If you want to increase the iron level your body try consuming potatoes along with their skin, try to eat bread which has been made entirely from whole-grain flour. Extreme consumption of iron is said to be toxic to human beings, because surplus ferrous iron reacts with peroxides available in the human body and create free radicals. Iron turns toxic when it goes beyond the quantity of transferring required to join free iron.

Iron uptake is strongly coordinated by the body, which has no physiologic means of excreting iron and controls mainly by controlling uptake. But high quantities of iron can harm the cells of the gastrointestinal tract directly.

Hi

The food with the highest iron content is dried parsley.  In
fact, many dried herbs such as marjoram and spearmint contain high
levels of iron.  A great way to get high iron doses is to eat cocoa
based products such as chocolate.  The disadvantage is they make you
fat!!

For other foods with high iron content check HERE.

iron foods list This is a searchable collection of high-iron/Fe data on thousands of foods. The Iron/Fe data of foods is based on the U.S. Department of Agriculture database for standard reference SR22.