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Iron

Iron is an extremely important mineral used to carry oxygen in the blood to different organs. This is very simple as iron has a very complex job. Iron makes the protein in red blood cells called hemoglobin.

Many people, particularly women can relate to what an iron deficiency feels like. Exhaustion, fatigue and a feeling of being unwell are very common when your body lacks iron. Luckily iron is widely available in a variety of meat and plant food sources.

Taking excess iron can be fatal, particularly in children. Although iron supplements are widely available, care must be taken so that children do not have access to them.

Food sources of Iron

Food NameFood TypeServing
Size
% DV (daily value)
SoybeansPlant1 cup49
LentilsPlant1 cup37
SpinachPlant1 cup36
Sesame SeedsPlant1/4 cup29
Garbanzo BeansPlant1 cup26
Lima BeansPlant1 cup25
OlivesPlant1 cup25
Navy BeansPlant1 cup24
Swiss ChardPlant1 cup22
Kidney BeansPlant1 cup22
Black BeansPlant1 cup20
Pinto BeansPlant1 cup20
TofuPlant4 oz17
CuminPlant2 tsp16
Pumpkin SeedsPlant1/4 cup16
Beet GreensPlant1 cup15
Collard GreensPlant1 cup12
Green PeasPlant1 cup12
ParsleyPlant1/2 cup10
TurmericPlant2 tsp10
Bok ChoyPlant1 cup10
Brussels SproutsPlant1 cup10
AsparagusPlant1 cup9
Mustard GreensPlant1 cup7
BeetsPlant1 cup7
KalePlant1 cup7
Turnip GreensPlant1 cup6
LeeksPlant1 cup6
BroccoliPlant1 cup6
CabbagePlant1 cup6
Chili PeppersPlant2 tsp5
Romaine LettucePlant2 cups5
ThymePlant2 TBS5
Green BeansPlant1 cup5
OreganoPlant2 tsp4
BasilPlant1/2 cup4
Summer SquashPlant1 cup4
FennelPlant1 cup4
Black PepperPlant2 tsp3
Sea VegetablesPlant1 TBS3
ClovesPlant2 teaspoon3
TomatoesPlant1 cup3

Supplemental sources of Iron

Warning: Iron can be fatal to children. Please keep out of reach of children.

FOOD SOURCES OF IRON

Nutrient Trivia: Taking excess of this nutrient can be fatal in children. What is it? #eathealthy #healthy

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Nutrient Trivia: Taking excess of this nutrient can be fatal in children. What is it? #eathealthy #healthy