Guest guest Posted July 23, 2003 Report Share Posted July 23, 2003 Good plant sources of iron include fortified breakfast cereals, beans, soy foods, dark green leafy vegetables, dried fruits and seeds. Shellfish are particularly rich. At a meal, combining plant foods with small amounts of animal foods increases iron absorption. Foods rich in vitamin C boost iron absorption as well. FOOD-SERVING SIZE-MILLIGRAMS OF IRON •Clams 3 ounces 24 •Fortified breakfast cereal 1 cup 5-18 •Soybean nuts 1/2 cup 4 •Pumpkin seeds 1 ounce 4 •Blackstrap molasses 1 tablespoon 3.5 •Spinach, cooked 1/2 cup 3 •Shrimp 3 ounces 3 •Red kidney beans 1/2 cup 3 •Chickpeas (garbanzos) 1/2 cup 2 •Tofu 1/2 cup 2 •Green peas 1/2 cup 1.5 •Skinless chicken breast 3 ounces 1 •Raisins 1/4 cup 1 •Whole-wheat bread 1 slice 1 2003 Miavita Inc. Quote Link to comment Share on other sites More sharing options...
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