Fortified breakfast cereals The key is to look for a fortified cereal that contains 100 percent of your daily value of iron. A one-cup serving, or 53 g, of Total Raisin Bran contains 17.35 mg of iron. Buy now: Shop for cold cereal fortified with iron.
A serving of iron -fortified cereals typically has 100 percent of the daily value for iron in just one serving. The exact amount will vary, so be sure to check the label. Dry cereals, like Cheerios , are usually fortified as well. One cup of plain, uncooked, rolled oats contains around 3.5 mg of iron .
BREAKFAST CEREALS: especially the high fibre types such as Weetabix and Shredded Wheat, though many cereals are fortified with iron . 5. BREAD: All types of bread, chapattis, pitta etc’ and any food made from flour. Wholemeal flour is higher in iron than white flour.
Fresh Fruit One small slice can give you . 69 mg of iron . Five medium figs have 1 mg of iron while a banana is good for . 36 mg and an apple has 0.5.
1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds . One-half cup of dried seedless raisins , peaches, or prunes. One medium stalk of broccoli. One cup of raw spinach.
Prune juice is made from dried plums, or prunes, which contain many nutrients that can contribute to good health. Prunes are a good source of energy, and they don’t cause a rapid hike in blood sugar levels. Half cup of prune juice contains 3 mg or 17 per cent iron.
The BIOSAFEAnemia Meter is the first FDA-approved, hand-held device that can be conveniently used at home to test hemoglobin levels (Figure 1). Low levels of hemoglobin may indicate anemia. Thus, the Anemia Meter may be used as an additional screening method. It is not recommended for use in patients younger than 18.
Common signs and symptoms include tiredness, pale skin, feeling short of breath, and dry and damaged hair and skin. If you think you have symptoms of iron deficiency, talk to your doctor.
Tips to Get Enough Iron Eat lean red meat: This is the best source of easily absorbed heme iron . Eat chicken and fish: These are also good sources of heme iron . Consume vitamin C-rich foods: Eat vitamin C-rich foods during meals to increase the absorption of non-heme iron .
The amount of iron in peanut butter varies between brands, but usually contains about 0.56 mg of iron per tablespoon.
Without enough iron , your body can’t produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin). As a result, iron deficiency anemia may leave you tired and short of breath.
Summary: Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.
Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron , which is 6% of the DV ( 42 ). What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better ( 8 , 43 ).
Raisins are a good source of iron . One-half cup of raisins contains 1.3 milligrams of iron . That’s about 7 percent of the recommended daily amount for most adult females, and 16 percent for adult men. Iron is important for making red blood cells and helping them carry oxygen to the cells of your body.