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Heath Food Info
Iron contents of selected food in Milligrams (mg) per 31/2 oz (100g)
RDA recommends 10 mg for males and 15 mg for females.
Most at risk of iron deficiency are infants, adolescent girls and pregnant
women. Iron deficiency in infants can result in impaired learning ability and
behavioral problems. It can also affect the immune system and cause weakness and
fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the
same time you eat the food containing iron. The tannin in non-herbal tea can
hinder absorption of iron.
Take iron supplements and your vitamin E at different times of the day, as
the iron supplements will tend to neutralize the vitamin E.
| Kelp |
100.00 |
Cashews |
3.8 |
Peanuts |
2.1 |
| Yeast, Brewers |
17.3 |
Raisins |
3.5 |
Tofu |
1.9 |
| Molasses Blackstrap |
16.1 |
Jerusalem Artichoke |
3.4 |
Green Peas |
1.8 |
| Wheat Bran |
14.9 |
Brazil Nuts |
3.4 |
Brown Rice |
1.6 |
| Pumpkin & Squash Seeds |
11.2 |
Beet Green |
3.3 |
Olives, Ripe |
1.6 |
| Wheat Germ |
9.4 |
Swiss Chard |
3.2 |
Artichoke |
1.3 |
| Liver, Beef |
8.8 |
Dandelion Greens |
3.1 |
Mung Bean Sprouts |
1.3 |
| Sunflower Seeds |
7.1 |
English Walnuts |
3.1 |
Broccoli |
1.1 |
| Millet |
6.8 |
Dates |
3.0 |
Currants |
1.1 |
| Parsley |
6.2 |
Beans Cooked, Dry |
2.7 |
Whole Wheat Bread |
1.1 |
| Clams |
6.1 |
Sesame Seeds, Hulled |
2.4 |
Cauliflower |
1.1 |
| Almonds |
4.7 |
Pecans |
2.4 |
|
|
| Prunes, Dried |
3.9 |
Lentils |
2.1 |
|
|