Iron Deficiency & Good Iron Foods

Adult women who are healthy generally need 18 milligrams a day (if you're pregnant the total should be up to 27 mg).

It's simple.  If you don't get enough iron in your diet you will be tired.  Fatigue will block your ability to exercise or do other things to take care of your health.

An iron deficiency may also create a persistent feeling of being cold.  You may feel tired, cold and it can weaken your immune system over time, opening your body up to a wide range of germs which can make you sick.

What does iron do?

Iron helps carry oxygen from the lungs to the rest of the body.  It helps muscles store and use oxygen, and it's found in the enzymes needed to digest food.

Most experts do NOT recommend anyone taking iron supplements.  Instead they recommend that you get the right amount of iron from foods in your diet. 

Listed below are some sources of iron which will help the body:

1. 2 ounces clams: 15.9 mg, 84 calories
2. 1 cup tomato puree: 4.4 mg, 96 calories
3. 1 tablespoon molasses: 3.5 mg, 47 calories
4. 1/2 cup cooked spinach: 3.2 mg, 21 calories
5. 3 ounces shrimp: 2.6 mg, 84 calories
6. 2 cups cooked kale: 2.4 mg, 72 calories
7. 1/3 cup lentils: 2.2 mg, 77 calories
8. 1/2 ounce pumpkin seeds (pepitas): 2.1 mg, 73 calories
9. 4 ounces extra-firm tofu: 2 mg, 100 calories
10. 1/3 cup white beans: 1.7 mg, 85 calories
11. 1/3 cup edamame: 1.5 mg, 85 calories
12. 1/3 cup kidney beans: 1.3 mg, 75 calories
13. 3 ounces turkey: 1.2 mg, 87 calories
14. Half a hamburger patty: 1.1 mg iron, 89 calories








pypeOccut2011-12-06 17:14:07

Iron is very necessary for our body. If you didn't get the enough iron, you can suffer with Iron-deficiency anemia. Less iron levels usually are due to blood loss, poor diet, or an inability to take enough iron from food.


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Foods rich in iron are liver and bitter orange.

Is it true that drinking tea reduces iron absorption? I drink tea after each meal.