low ferritin test ( iron info for anyone interested )

[Guest guest]

Just wanted to share in case anyone elses child is very low in iron

and you dont want to use supplements.

What foods are good sources of iron?

Iron is found in a variety of foods. Heme iron is found in meat,

poultry, and fish. Nonheme iron is found in fruits, vegetables,

grains, nuts, legumes, and iron-enriched foods. The body absorbs heme

iron better than nonheme iron.

FOOD SERVING SIZE MG IRON (APPROXIMATE)

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Heme Sources

liver, chicken 3 oz 7.2

liver, beef 3 oz 5.8

beef 3 oz 3.0

shrimp 3 oz 2.8

turkey, dark 3 oz 2.0

ground beef 3 oz 1.8

lamb 3 oz 1.5

chicken, dark 3 oz 1.3

chicken, white 3 oz 1.1

turkey, white 3 oz 1.1

fish 3 oz 1.1

pork, shoulder 3 oz 1.0

pork, loin 3 oz 0.8

tuna, white,

water packed 3 oz 0.8

Nonheme Sources

fortified breakfast

cereals* 1 cup 4.5 to 18

soy beans, cooked 1/2 cup 4.7

pumpkin seeds 1 oz 4.2

molasses,

blackstrap 1 tablespoon 3.5

lentils 1/2 cup 3.3

spinach, cooked 1/2 cup 3.2

bagel 1 bagel 3.2

tofu, extra firm 3 oz 2.7

prune juice 8 oz 2.7

potato, baked

with skin 1 potato 2.7

red kidney beans 1/2 cup 2.6

green peas 1 cup 2.5

navy beans 1/2 cup 2.3

garbanzo beans 1/2 cup 2.3

black-eyed peas 1/2 cup 2.2

asparagus, cooked 1 cup 2.2

avocado 1 avocado 2.0

macaroni, enriched,

cooked 1 cup 2.0

green beans, cooked 1 cup 1.6

enriched rice,

cooked 1/2 cup 1.4

apricots, dried 6 apricots 1.2

dates 10 dates 1.0

wheat germ, toasted 2 tablespoons 1.0

whole wheat bread 1 slice 0.9

raisins 1/4 cup 0.8

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* Many cereals and breads are fortified with extra iron.

Check the labels.

Heme foods that are very high in iron such as beef and chicken livers

are also very high in cholesterol. Eat these foods in limited

amounts.

Do I need an iron supplement?

If you get enough iron in your diet you don't need a supplement.

Taking unnecessary supplements may be harmful. You can accumulate too

much iron in your body, which can damage various organs.

If you have iron deficiency anemia, your healthcare provider may

recommend a supplement. Some supplements cause constipation. Make

sure you drink enough fluid and have enough fiber in your diet.

What foods affect the way the body absorbs iron?

Vitamin C (high in citrus fruits and tomatoes) helps the body absorb

nonheme iron. To help your body absorb nonheme iron, try combinations

like spinach salad with mandarin oranges slices or a glass of

grapefruit juice with your cereal. Also, eating heme-iron-rich foods

with nonheme-iron-rich foods helps increase absorption. Consuming

coffee and tea (even decaffeinated), excess dietary fiber, or calcium

supplements within 2 hours of eating iron-rich foods can decrease

iron absorption.