Scribd Logo
Upload

Welcome to Scribd!

  • 8 views

    Foods Rich in Iron

    Uploaded by

    saraferc23
    Foods rich in iron & vitamin C

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Foods Rich in Iron

    Uploaded by

    saraferc23
    8 views2 pages
    Foods rich in iron & vitamin C

    Original Title

    Foods rich in iron

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Foods rich in iron & vitamin C

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8 views2 pages

    Foods Rich in Iron

    Uploaded by

    saraferc23
    Foods rich in iron & vitamin C

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    IRON

    SEEDS mg/100g BEANS mg/100g


    Celery Seeds 44.9 Soybeans (cooked) 15.7
    Fennel Seeds 18.5 White Beans 10.4
    Cumin Seeds 16.2 Fava Beans 6.7
    Coriander Seeds 16.3 Chickpeas (cooked) 6.2
    Sesame Seeds 14.6 Tofu (firm) 5.4
    Poppy Seeds 9.8 Kidney Beans (cooked) 5.2
    Hemp Seeds 9.6 Navy Beans 5.1
    Pumpkin Seeds 8.8 Adzuki Beans 4.0
    Squash Seeds 8.1 Black Beans (cooked) 3.6
    Chia Seeds 7.7 Lentils (cooked) 3.3
    Watermelon Seeds 7.3 Lima Beans 3.1
    Dill Seeds 6.6 Edamame (cooked) 2.3
    Flax Seeds 5.7 Mung Beans 1.8
    Sunflower Seeds 5.3 Green Peas (cooked) 1.5
    Mustard Seeds 4.7 Peas (split, cooked) 1.3
    Sesame Butter 4.6

    NUTS mg/100g VEGETABLES mg/100g


    Cashews 6.7 Spinach (cooked) 3.6
    Pine Nuts 5.5 Beet Greens (cooked) 2.6
    Hazelnuts 4.7 Swiss Chard (cooked) 2.3
    Peanuts 4.6 Asparagus (cooked) 2.1
    Pistachios 3.9 Collard Greens (cooked) 1.8
    Almonds 3.7 Kale (cooked) 1.5
    Macadamia Nuts 3.7 Brussel Sprouts (cooked) 1.4
    Pecans 2.5 Artichokes (cooked) 1.3
    Brazil Nuts 2.4 Broccoli (cooked) 1.1
    Sweet Potatoes (cooked) 0.6
    GRAINS mg/100g Potatoes (cooked) 0.7
    Amaranth (uncooked) 7.6 Cauliflower (cooked) 0.4
    Teff 7.6 Carrots (cooked) 0.3
    Wheat Germ 6.3 Eggplant (cooked) 0.2
    Oats 4.7
    Sorghum 4.4
    Millet 3.0 FRUITS mg/100g
    Barley 2.5 Mulberries (dried) 7.2
    Buckwheat 2.2 Goji Berries (dried) 6.8
    Brown Rice 1.8 Dried Apricots 6.3
    Quinoa (cooked) 1.5 Prunes 3.5
    Wild Rice 1.2 Figs (dried) 2.0
    Raisins 1.9
    OTHERS mg/100g Blackberries 1.4
    Thyme (dried) 123.6 Dates 1.0
    Spirulina 28.5 Raspberries 1.0
    Parsley (dried) 22 Strawberries 0.4
    Seaweed (dried) 21.4 Blueberries 0.3
    Curry Powder 19.9 Oranges 0.1
    Cocoa Powder 13.9 Apples 0.1
    Morel Mushrooms (dried) 12.2
    Yeast Extract Spread 6.0
    Miso 2.5
    Soy Sauce 1.0

    - Aim for 18mg/day


    - Pair with vitamin C-rich foods
    - Tannin-containing drinks such as tea, coffee, and wine can inhibit iron absorption. 1h
    - Enhance iron absorption in the presence of phytates by soaking and/or sprouting nuts, seeds and
    legumes.
    VITAMIN C

    FRUITS VEGETABLES
    Camu Camu 2800-4000 Red Bell Peppers (raw) 127.7
    Kakadu Plums 1000-5300 Broccoli (cooked) 93.2
    Acerola (West Indian Cherry) 1677 Brussels Sprouts (cooked) 85
    Rose Hips 426 Green Bell Peppers (raw) 80.4
    Guava 228 Snow Peas 60
    Blackcurrants 181 Cauliflower (raw) 48.2
    Kiwi 92 Kale (cooked) 41
    Lychee 71.5 Peas (cooked) 40
    Papaya 60.9 Cabbage (raw) 36.6
    Strawberries 58.8 Garlic (raw) 31.2
    Oranges 53.2 Spinach (cooked) 28.1
    Lemons 53 Tomatoes 23.4
    Clementines 48.8 Potatoes (baked) 19.7
    Pineapple 47.8 Asparagus (cooked) 19
    Mango 36.4 Zucchini (raw) 17.9
    Grapefruit 31.2 Sweet Potatoes (baked) 17
    Passion Fruit 30 Green Beans (cooked) 16.3
    Tangerines 26.7 Radishes (raw) 14.8
    Raspberries 26.2 Carrots (raw) 9.3
    Cranberries 13.3 Onions (raw) 7.4
    Apricots 10.6 Beets (raw) 4.9
    Blueberries 9.7 Celery (raw) 3.1
    Plums 9.5 Eggplant (raw) 2.2
    Cherries 7.0
    Peaches 6.6
    Nectarines 5.4 HERBS
    Apples 4.6 Thyme 160
    Pears 3.1 Parsley 133
    Dill 85
    BERRIES Chives 58.1
    Amla (Indian Gooseberry) 445 Bay Leaves 46
    Strawberries 58.8 Oregano 36
    Goji Berries (dried) 48.4 Sage 32.4
    Raspberries 26.2 Mint 31.8
    Blackberries 21 Coriander (Cilantro) 27.4
    Blueberries 9.7 Basil 18

    OTHERS
    Sea Buckthorn 695
    Longan 84
    Lychees 71.5
    Kumquats 43.9
    Elderberries 36
    Starfruit 34.4
    Quince 15.6
    Jackfruit 13.8
    Pomegranate 10.2
    Persimmons 7.5
    Persimmon 7.5
    Horned Melon 6.8
    Tamarind 3.5

    You might also like