Foods High in Iron
Foods high in iron may not only help you feel better, but can also important for the health of your baby if you are pregnant. Pregnant women are more likely to become anemic due to the increased blood volume that occurs. Even though many women do have to take an iron supplement, it is important to try to include certain foods high iron in your diet. Some foods are higher in iron than others, and these are the best sources of iron:
- Red meat. Though this is a great source of iron, it can also be a source of saturated fat. When you do eat red meat, choose lean cuts such as 95% lean ground beef, eye of round, top sirloin, top round, and bottom round, tenderloin steak, arm pot roast, shoulder steak, and strip steak. Always cut any visible fat from meat, and keep in mind the more marbling a cut of meat has, the more fat it has.
- Lean pork. Lean cuts of pork include tenderloin (leanest cut), boneless loin roast, boneless loin chops, extra lean boneless ham, and Canadian bacon.
- Skinless poultry. Skinless turkey and fish are great sources of iron as well, just be sure that they are not fried.
- Fish. Fish is another way to get adequate iron in your diet, but be aware that some fish is high in mercury and it is recommended to limit or avoid certain types during pregnancy.
- Dried fruits. Raisins, prunes, dried apricots, figs, and dates are some of the dried fruits that are sources of iron.
- Beans and peas. Beans (pinto, black, kidney), lentils, and split peas are great sources of iron.
- Green leafy vegetables. These foods are packed with many nutrients, one of which is iron. Spinach is one of the best, so try to include this in your diet.
- Fortified foods. There are many foods that are now fortified with iron, such as cereals, rice, pasta, and bread.
Another tip for getting adequate iron in your diet is eating these foods high in iron along with foods that have vitamin C. By doing this, your body can absorb more of the iron from the foods. Good sources of vitamin C include: - Orange juice
- Red and green bell peppers
- Broccoli
- Strawberries
- Tomatoes
- Potatoes
Keep in mind that animal foods with iron are absorbed easier by your body than the iron found in plants. Good nutrition during pregnancy can help you not only get adequate iron in your diet, but also many other important nutrients.
Return from Foods High in Iron to Foods with Iron to learn more about importance of iron
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