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SUGGESTIONS FOR IMPROVING YOUR IRON LEVEL
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Seek out daily physical activity such as brisk walking.
Regular, steady activity encourages the marrow to produce more blood cells.
Minimize smoking, since smoking binds up the oxygen carrying capacity of the blood.
Improve iron absorption by consuming meat, fish, poultry and foods containing ascorbic acid (Vitamin C) at the same meal.
Search out and consume iron-rich foods, see the list below.
Food | Amt. Iron | mg | Food | Amt. Iron | mg |
Prune Juice Liver Black Beans Mung Beans Garbanzo Beans Pinto Beans Baked Beans Navy Beans Lima Beans Soybeans Rice Bran Turkey Rice Polishings Lentils Clams Spinach Dry Peaches Millet Shrimp Turnip Greens Oysters, raw Split Peas Hamburger Molasses Peas Beet Greens | 1 cup 4 oz. 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup ¼ cup 4 oz. ¼ cup 1 cup 2 oz. 1 cup 5 halves ¼ cup 4 oz. 1 cup 2 oz. 1 cup 3 oz. 1 tbsp. 1 cup 1 cup | 10.5 9.4 7.9 7.7 6.9 6.1 6.0 5.1 5.1 4.9 4.8 4.6 4.4 4.2 4.2 4.0 3.9 3.9 3.8 3.6 3.4 3.4 3.3 3.2 2.9 2.8 | Black-eyed Peas Chocolate Raisins Chard Dates Dandelion Greens Tofu Tomato Juice Shredded Wheat Pumpkin Seeds Snap Beans Wheat Bran Wheat Germ Soybean Milk Kale Prunes Dry Figs Mustard Greens Brussels Sprouts Broccoli Bran Raisin Bread Strawberries Potato Oatmeal Egg Mushrooms | ½ cup 3½ oz ½ cup 1 cup 10 ½ cup 4 oz. 1 cup 2 2 tbsp. 1 cup ½ cup ¼ cup 1 cup 1 cup 5 cooked 4 ½ cup 1 cup 1 cup 1 slice 1 cup 1 1 cup 1 6 | 2.8 2.8 2.6 2.6 2.4 2.3 2.3 2.2 2.2 2.0 1.9 1.9 1.9 1.8 1.8 1.8 1.8 1.8 1.7 1.6 1.6 1.5 1.4 1.4 1.4 1.2 |
