Iron in your diet

Your body needs Iron to make healthy blood cells. A diet low in Iron may result in anemia and lack of energy. The following are food sources of Iron:

Best Sources of Iron

  • Liver, any kind
  • Pork loin
  • Oysters
  • Clams
  • Sardines
  • Molasses
  • Raisin bran

Good Sources of Iron

  • Lean beef
  • Shrimp
  • Tuna
  • Raisins
  • Prunes
  • Dried apricots
  • Figs
  • Kidney beans
  • Pinto beans
  • Navy beans
  • Lentils
  • Split green peas
  • Enriched cereals
  • Enriched macaroni
  • Spinach
  • Greens
  • Broccoli
  • Lima beans
  • Avocado

Fair Sources of Iron

  • Turkey
  • Chicken
  • Salmon
  • Haddock
  • Cod
  • Tofu
  • Sesame seeds
  • Nuts
  • Peanut butter
  • Eggs
  • Strawberry
  • Banana
  • Raspberries
  • Blueberries
  • Tomatoes

** Vitamin C helps your body absorb Iron from food. You should include foods high in Vitamin C with the above iron containing foods.

Foods high in Vitamin C: Oranges, Grapefruit, Lemon, Cantaloupe, Pineapple, Strawberries, Raspberries, Broccoli, Cauliflower, Spinach, Kale, Asparagus, Tomatoes, Potatoes, Sweet potatoes

** Cooking in iron skillets and pans adds small amounts of iron to food.

** Caffeinated beverages and dairy products should be avoided at the times one is taking the iron tablets. They can decrease absorption.

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