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Iron is a mineral that can be found in every cell in your body. It carries oxygen to the tissues in your body. Iron can also give you energy and help to make your immune system stronger. The iron you get in your diet can come from two sources: meats and plant foods/dairy products. Iron from meat is absorbed better in your body.

Vitamin C can also help your body absorb iron. When eating a food high in iron, try to eat a food with vitamin C in it, too. Foods that are high in vitamin C include oranges, strawberries, tomatoes, peppers, broccoli, cantaloupe, kiwi, potatoes, and watermelon.

Women and children often do not get enough iron in their diets. The following is a list of foods that are good sources of iron. Include 2 high iron foods in your diet every day .

Iron (mg)
Apricots, dried, ½ cup 3.6
Beef, 3 oz 3.0
Beets, 1 cup 1.8
Blackstrap molasses, 1 tbsp 3.0
Bran cereal, 1 cup 6.3
Broccoli, ½ cup 0.7
Chickpeas/garbanzo beans, ½ cup 1.6
Cream of wheat, ½ cup cooked 5.0
Dates, ½ cup 2.4
English muffin, 1 plain 1.4
Kidney beans, ½ cup 1.6
Lamb, 3 oz 3.0
Lima beans, ½ cup 1.8
Liver, beef, 3.5 oz 7.0
Liver, chicken, 3.5 oz 8.5
Iron (mg)
Navy beans, cooked, ½ cup 2.6
Oysters, raw, ½ cup 6.6
Peas, ½ cup 1.3
Pork, 3 oz 3.0
Potato, 1 small, cooked/skin on 4.0
Raisins, ½ cup 2.6
Soy burger, 1 patty 3.0
Spaghetti, enriched, ½ cup cooked 1.0
Spinach, cooked, ½ cup 2.4
Tofu, firm, ½ cup 1.8
Vegetables, green leafy, ½ cup 2.0
Watermelon, 1 cup 3.0
Whole wheat bread, 1 slice 0.9
Whole wheat pita, 1 piece 1.9


This document is not intended to take the place of the care and attention of your personal physician or other professional medical services. Our aim is to promote active participation in your care and treatment by providing information and education. Questions about individual health concerns or specific treatment options should be discussed with your physician.

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