Iron in the human body has a very important function, that is why we are advised to consume foods high in iron. Iron has the function to transport oxygen from the lungs to the tissues and transports electrons in the process of energy generation in the cell. To transport oxygen, iron must join the protein to form hemoglobin in red blood cells and myoglobin in muscle fiber. When joined with the proteins in the cell to form iron enzymes that play a role in the formation of energy in cells.
Iron deficiency causes inhibition of hemoglobin in the blood supply. Disease due to lack of hemoglobin (red blood cells) is called anemia. The symptoms are characterized by less passionate, tiredness and weakness, pallor and dizziness. To determine the daily requirement of iron, you can read in the following table taken from iom.edu.
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High iron foods list
| Food | Selected Serving Size | Iron Content | % U.S. RDA |
| Breads, cereals, and other grain products | |||
| Bagel, plain | 1 medium | 1.8-4.3 mg | 10-24% |
| Farina, regular or quick, cooked | 2/3 cup | 4.5-7.0 mg | 25-39% |
| Muffin, bran | 1 medium | 1.8-4.3 mg | 10-24% |
| Egg noodles, cooked | 1 cup | 1.8-4.3 mg | 10-24% |
| Oatmeal, instant, fortified, prepared | 2/3 cup | 4.5-7.0 mg | 25-39% |
| Pita bread, plain or whole-wheat | 1 small | 1.8-4.3 mg | 10-24% |
| Pretzel, soft | 1 | 1.8-4.3 mg | 10-24% |
| Ready-to-eat cereals, fortified | 1 ounce | 4.5-7.0 mg | 25-39% |
| Rice, white, regular or converted, cooked | 2/3 cup | 1.8-4.3mg | 10-24% |
| Fruits | |||
| Apricots, dried, uncooked, unsweetened | 1/2 cup | 1.8-4.3 mg | 10-24% |
| Vegetables | |||
| Beans, lima, cooked | 1/2 cup | 1.8-4.3 mg | 10-24% |
| Spinach, cooked | 1/2 cup | 4.5-7.0 mg | 25-39% |
| Meat, poultry, fish, and alternates | |||
| Ground beef, extra lean, lean or regular; baked, broiled | 1 patty | 1.8-4.3 mg | 10-24% |
| Pot roast, braised, lean only | 3 ounces | 1.8-4.3 mg | 10-24% |
| Roast, rib, roasted, lean only | 3 ounces | 1.8-4.3 mg | 10-24% |
| Short ribs, braised, lean only | 3 ounces | 1.8-4.3 mg | 10-24% |
| Steak, baked, broiled or braised, lean only | 3 ounces | 1.8-4.3 mg | 10-24% |
| Stew meat, simmered, lean only | 3 ounces | 1.8-4.3 mg | 10-24% |
| Liver, fried beef | |||
| Beef | 3 ounces | 4.5-7.0 mg | 25-39% |
| Calf | 3 ounces | 1.8-4.3 mg | 10-24% |
| Pork | 3 ounces | 7.4+ mg | 40% or more |
| Chicken or turkey | 1/2 cup diced | 4.5-7.0 mg | 25-39% |
| Liverwurst | 1 ounce | 1.8-4.3 mg | 10-24% |
| Tongue, braised | 3 ounces | 1.8-4.3 mg | 10-24% |
| Turkey, dark meat, roasted, without skin | 3 ounces | 1.8-4.3 mg | 10-24% |
| Fish and Seafood | |||
| Clams, steamed, boiled, or canned, drained | 3 ounces | 7.4+ mg | 40% or more |
| Mackerel, canned, drained | 3 ounces | 1.8-4.3 mg | 10-24% |
| Mussels, steamed, boiled, or poached | 3 ounces | 1.8-4.3 mg | 10-24% |
| Oysters | |||
| Baked, broiled, or steamed | 3 ounces | 7.4+ mg | 40% or more |
| Canned, undrained | 3 ounces | 4.5-7.0 mg | 25-39% |
| Shrimp, broiled, steamed, boiled, or canned, drained | 3 ounces | 1.8-4.3 mg | 10-24% |
| Trout, baked or broiled | 3 ounces | 1.8-4.3 mg | 10-24% |
| Dry Beans, Peas, and Lentils | |||
| Beans, black eyed peas (cowpeas), chickpeas (garbanzo beans), red kidney, or white, cooked | 1/2 cup | 1.8-4.3 mg | 10-24% |
| Lentils, cooked | 1/2 cup | 1.8-4.3 mg | 10-24% |
| Soybeans, cooked | 1/2 cup | 4.5-7.0 mg | 25-39% |
| Nuts and Seeds | |||
| Pine nuts (pignolias) | 2 tablespoons | 1.8-4.3 mg | 10-24% |
| Pumpkin or squash seeds, hulled, roasted | 2 tablespoons | 1.8-4.3 mg | 10-24% |
| Breads, pasta, and cereals listed are enriched unless otherwise noted. See section on enriched or fortified foods. Remember that meats, poultry, and seafood are the best absorbed sources by the body, only some of the iron content in plant-based foods is absorbed regardless of the amount of iron the food contains. All values are based upon the U.S. RDA for iron, 18 milligrams per day. | |||
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Writen by:
Mr Soed - Sunday, November 24, 2013
