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Aging Well
How Much Iron Do You Need?
National Research Council's Daily Dietary Allowances
Infants, 0-6 mos.
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6 mg
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Infants and children, 6 mos.-3 yrs.
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10 mg
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Children, 4-10 yrs.
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10 mg
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Male children, 11-18 yrs.
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12 mg
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Female children, 11-18 yrs.
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15 mg
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Men, 19-51+ yrs.
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10 mg
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Women, 19-50 yrs.
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15 mg
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Women during pregnancy
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30 mg
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Women breastfeeding
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15 mg
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Women, 51 + yrs.
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10 mg
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Food Sources of Iron† Best bet for high iron and low fat/low cholesterol.
* Caution, high cholesterol, but OK for those who do not need to watch cholesterol.
Meats
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Avg. serving
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Iron (mg)
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Liver (pork), cooked*
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3 1/2 oz.
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29.1
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Liver (beef), cooked*
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3 1/2 oz.
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8.8
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Liver (lamb), cooked*
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3 oz.
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16.0
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Liver (calf), cooked*
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3 oz.
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12.1
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Kidney (beef), cooked*
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3 1/2 oz.
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13.1
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Liver (chicken), cooked*
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3 1/2 oz.
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8.4
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Heart (beef), cooked*
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3 1/2 oz.
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5.9
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Heart (calf/chicken), cooked*
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3 oz.
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3.3
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Oysters, cooked
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3 oz.
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3.3
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Clams, cooked
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5 large
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7.5
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Liverwurst*
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4 oz.
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6.1
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Hamburger, lean, cooked
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3 oz.
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3.0
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Chili con carne w/beans, canned*
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1 cup
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4.0
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Lamb, cooked
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3 oz.
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1.2
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Ham, cooked
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3 oz.
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2.6
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Chicken or turkey
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3 oz.
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1-2.0
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Sardines, cooked
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3-4
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3.7
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Tuna, canned in water
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1/2 cup
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1.6
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Fruits and Vegetables
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Avg. serving
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Iron (mg)
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Prunes, dried, cooked
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5 med.
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1.2
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3 peaches, apricots or figs, dried
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1 med.
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5
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Raisins, dried, seedless
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2 tsp.
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0.8
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Beets, diced, cooked
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1/2 cup
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0.4
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Broccoli, stalks, cooked
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1/2 cup
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0.6
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Dandelion green, cooked
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1/2 cup
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1.8
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Limas, cooked
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1/2 cup
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2.1
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Breads and Cereals
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Avg. serving
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Iron (mg)
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Bread, whole-wheat
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1 slice
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0.7
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Bread, white, enriched
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1 slice
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0.7
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Wheat germ, toasted
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1 tsp.
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0.5
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Macaroni, spaghetti, enriched, cooked
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1/2 cup
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1.0
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Total cereal †
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1 cup
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18
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Product 19 †
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3/4 cup
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18
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King Vitamin †
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3/4 cup
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18
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Life, Kaboon
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3/4 cup
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7-9
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Cream of Wheat
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3/4 cup
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7.1
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Malt-O-Meal
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3/4 cup
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7.1
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All Bran
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1/3 cup
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4.5
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Kix
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1 1/3 cup
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4.5
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Cheerios
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1 1/4 cup
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4.5
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Wheat Chex
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2/3 cup
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4.5
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Wheaties
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1 cup
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4.5
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Raisin Bran
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3/4 cup
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4.5
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Special K
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1 1/2 cup
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4.5
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40% Bran
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3/4 cup
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7-9
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Dry baby cereal
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2 Tbsp.
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5.0
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Miscellaneous Items
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Avg. serving
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Iron (mg)
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Egg, whole, cooked *
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1 large
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1.1
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Sunflower seed kernels
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1/2 cup
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5.0
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Baked beans w/molasses
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1/2 cup
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2.0
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Chick peas, dry, cooked
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1 cup
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6.0
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Peas (navy), dry, cooked
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1 cup
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5.1
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Peas (split), dry, cooked
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1 cup
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3.4
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Great Northern, dry, cooked
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1 cup
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4.9
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Red kidney, dry, cooked
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1 cup
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4.4
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Peanut butter
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2 Tbsp.
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0.6
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Tofu
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3 1/2 oz.
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1.9
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Mustard greens, cooked
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1/2 cup
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1.8
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Peas, green, canned
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1/2 cup
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2.1
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Spinach, cooked
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1/2 cup
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2.0
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Potato, white, cooked in skin
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1 med.
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1.8
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Molasses, black strap
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1 Tbsp.
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2.0
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Molasses, light
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1 Tbsp.
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0.9
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Brown sugar
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1 Tbsp.
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0.3
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Try the following to increase your iron intake:
- Eat foods high in Vitamin C with meals. Vitamin C helps the body use iron.
- Eat meat or fish with vegetable, fruit or grains to improve the absorption of iron.
- Eat lean meats. The iron in red meat is most readily absorbed. Limit your intake of organ meats (liver, heart and kidney) because of their high cholesterol content.
- Use dried beans, peas or lentils often. They are low cost and provide iron and protein.
- Use iron-fortified cereals in making casseroles, breads and cookies. Finely crushed iron-fortified cereals may be used as a topping on casseroles, for coating and to thicken sauces and gravies. Add dried fruits to recipes to increase their iron content.
- Cook or bake in cast iron pots and skillets. The more acidic the food and the longer it cooks, the higher the iron content.
This page last updated 2/12/08 04:08 PM
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