Iron content in bananas is low, approximately 0.4 mg/100 g of fresh weight. There is a strategy of developing modified lines of bananas to increase their iron content; the target is a 3- to 6-fold increase.
That's about five eggs every week, and for good reason too! Eggs have 1.89 mg of iron, which increases energy and boosts your immune system.
There is 0.3 mg of iron in one-third of a medium avocado. That's 2% of the daily value (DV) of iron. Nutrient-rich avocados contain nearly 20 vitamins, minerals, and phytonutrients. Learn more about the benefits of avocado here.
Organ meats like liver and giblets are especially rich in iron. For example, 113 grams of chicken giblets has 6.1 mg of iron, making it an excellent source. Meanwhile, liver serves up an impressive amount of iron. One ounce of pork liver comes packed with 6.61 mg of iron, another excellent source.
It is also of importance that iron-fortified drinking water can be used for cooking family meals, another way of supplying the daily iron intake and preventing all age iron deficiency anemia (29).
Iron deficiency is when the stores of iron in your body are too low. Common causes of iron deficiency include not getting enough iron in your diet, chronic blood loss, pregnancy and vigorous exercise. Some people become iron deficient if they are unable to absorb iron.
Dairy products such as cheese, cottage cheese, milk and yogurt, although rich in calcium, have negligible iron content. It is important to eat a variety of foods every day.
Carrots are high in iron, particularly non-heme iron, as well as a good source of vitamin C. In addition they have Vitamin A and beta-carotene.
One serving of eggs (2x 60g eggs) provides 1.7mg of iron, which represents 14% of the Recommended Dietary Intake (RDI) for adults and 17.5% for children aged 9-13 years.
Apples are known for their high iron content and vitamin C content, both of which are essential for preventing and reversing anemia. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron.
Berries – Berries are not a strong carrier of iron but they act as an active iron absorber. Strawberries, blueberries, cranberries or blackberries are all good sources of vitamin C. Consumption of any type of berries increases the absorption rate of non-heme iron. 100 grams of berries contain 0.3mg Iron.
A. Peanut butter is high in iron, about 0.57mg per tablespoon. It is also a rich source of healthy fats and protein. You can spread some peanut butter on your toast for breakfast, pairing it with fresh orange juice. Peanut butter and apple also make an excellent combination for a healthy snack.
Berries – vitamin-rich blueberries contain a variety of minerals, including iron. In 100 grams, this delicious and nutrient-dense berry contains 0.7 mg of iron. Currants also contain iron in a quantity of 0.9 mg per 100 g. With 100 grams of berries, our body will receive 12% of the daily norm of a useful mineral.