sources of iron and its health benefits?

Question:

Answers:
Iron function:

• Iron is needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells.
Iron sources:

• Iron is found in meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products.

Iron- rich Foods
IIf you are going to donate blood beforehand, and to minimize the necessity for transfusion, it is necessary to increase iron intake both before and after the surgery. We try to avoid iron tablets as they are quite constipating. A diet that includes foods that are high in iron is sufficient. The following is a partial list of foods that contain larger amounts of iron.

top ten iron rich foods

· clams, cooked, 3 oz (23.8 mg)
· tofu, 1/2 cup firm (13.2 mg)
· raisin bran, ready-to-eat, 3/4 cup (4.5 mg)
· sirloin steak, cooked, 3 oz (2.9 mg)
· shrimp, cooked, 3 oz (2.6 mg)
· black beans, boiled, 1/2 cup (1.8 mg)
· chickpeas, canned, 1/2 cup (1.6 mg)
· turkey breast, 3 oz (0.9 mg)
· bread, whole wheat, 1 slice (0.9 mg)
· chicken breast, skinless, 1/2 breast (0.9 mg)

Iron-rich Foods for Blood Donors
In order to help maintain adequate blood iron levels throughout autologous and directed donations, donors should eat foods high in iron. The following list gives the iron content of selected foods.

Food
Serving Size
Iron Content (mg)

Cereal, ready to eat, fortified
1 cup
1 to 16

Clams, canned
1/4 cup
11.2

Beef liver, fried
3 oz
5.3

Braunschweiger
2 oz
5.3

Molasses, blackstrap
1 tablespoon
5.0

Baked Beans
1 cup
5.0

Oysters, cooked
1 oz
3.8

Baked potato, with skin
1
2.8

Soup, lentil and ham
1 cup
2.6

Burrito, bean
1
2.5

Soup, beef noodle
1 cup
2.4

Rice, white, enriched
1 cup
2.3

Poptart, fortified
1
2.2

Ground beef, lean
3 oz
1.8

Apricots, dried halves
10
1.7

Spinach, frozen
1/2 cup (fresh=1 cup)
1.5

Bread, whole wheat
1 slice
1.2

Broccoli, fresh cooked
1/2 cup
0.7

Egg
1
0.7

Also:

Vitamin C enhances iron absorption from plant sources -- drink orange juice with iron-rich foods.

Tea with meals can act as an iron blocker.

Other iron blockers include carbonates, oxalates, and phosphates. Foods that contain these iron blockers include, cranberries, rhubarb, spinach, and soda

Other Answers:
Shredded Wheat, Raisin Bran, other high fiber cereals. Whole grains. Red meat before poultry and fish. Not to be consumed in excess by men.

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sources of iron and its health benefits?

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