BNL Blood Drives: Iron-Rich Foods

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  • Seafood:  Fish (cod, sardines, tuna, clams, oysters, shrimp)
  • Poultry:  Chicken, eggs, yolk
  • Lean Red Meats:  Beef, lamb, veal, pork, liver
  • Nuts and Beans Soybeans:  dried beans, hazelnuts, almonds, lentils, peanuts
  • Vegetables:  Broccoli, chard, spinach, greens, asparagus, turnips, parsley, kale, watercress, brussel sprouts
  • Beans:  Green, lima, peas, chick peas, garbanzo
  • Fruits/Sweets:  Dates, prunes, figs, apricots, apples, raisins, chocolate, coconut
  • Fruits/Vegetables (if eaten at the same meal as iron source):  Citrus fruits, tomatoes, oranges, cabbage, lemons, green peppers, limes, grapefruits, tangerines, cantaloupes, tangelos
  • Bread and Cereals:  Enriched, fortified and whole grain breads and cereals are often high in iron (check label)
  • Grains:  Wild rice, corn meal, oats, soybean, wheat, bran, rye, buckwheat, popcorn, barley, wheat germ, millet
  • Cereals:  Farina, cream of wheat, shredded wheat
  • Milk and Dairy:  Poor sources of iron: milk, cheeses (all types, cottage cheese, ice cream, yogurt). These hinder the absorption of iron.  Do not use these foods one hour before or one hour after the ingestion of the high iron foods and iron supplements.

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Last Modified: January 16, 2014
Please forward all questions about this site to: Michael Thorn