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Eating an Iron-Rich Diet

Shellfish as a source of iron

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Iron-rich foods can prevent anemia and keep you healthy.

MEAT and FISH contain iron that your body can use immediately.

  • Beef and Chicken LIVER
  • Shellfish (clams, mussels & oysters)
  • Cooked beef & turkey
  • Chicken
  • Fish (halibut, haddock, salmon, small amounts of tuna)
  • Pork
  • Veal

OTHER FOODS contain a lot of iron too.

But you need to eat them together with MEAT, FISH, or VITAMIN C in order to absorb all of their iron.

Eat any of these foods…

  • Breakfast cereals with iron (check the label)
  • Cooked beans and lentils
  • Nuts and seeds (pumpkin and sesame)
  • Tofu
  • Broccoli
  • Baked potato
  • Pasta, egg noodles, and rice
  • Wheat germ
  • Spinach

with these sources of vitamin C:

  • Orange and grapefruit juice
  • Fruit: Strawberries, cantaloupe, oranges, and grapefruit
  • Cooked vegetables:
    • Cauliflower
    • Broccoli
    • Peas
    • Brussels sprouts
    • Raw green or red peppers (NOT the HOT ones)

Some foods PREVENT your body from absorbing iron.

Eat these foods at meals that DON’T include iron-rich foods:

  • Coffee and tea
  • Red wine
  • (White wine is okay)
  • Whole grains and bran
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