What Are Some Diet Guidelines to Keep Your Heart Healthy

Limit Sodium

The American Heart Association recommends limiting sodium to less than 1,500 mg a day. Sodium is essential in your body helping to transmit nerve impulses, maintain proper fluid balance in your body, and aid in the contraction and relaxation of your muscles, though very little is needed. To put this number in perspective, one tablespoon of salt contains 2,325 mg of sodium. Adding salt to your foods during cooking and eating is not the only consideration because an average of 77 percent of sodium in the American diet is from processed foods. Therefore, limiting processed foods and reading nutrition labels for sodium content are important.

Fruits and Vegetables

Fruits and vegetables contain vitamins and minerals that your body needs. They help your heart health because they contain high amounts of fiber and few calories. You should eat a variety of fruits and vegetables, focusing on fresh produce when possible, or low-sodium canned vegetables and fruits packed in water, not syrup. Fruits and vegetables can help fill you up, making it easier for you to avoid unhealthy high fat foods while also containing substances that might help prevent cardiovascular disease.

Low-Fat Protein

When choosing protein sources, focus on lower-fat options. Switch to low-fat or no-fat dairy products. When eating poultry, opt for skinless white meat. Egg whites and egg substitutes are good options. Limit high-fat marbled cuts of meat. Nuts, seeds, legumes and soy products are all good lower-fat protein sources. Aim to eat two 3.5 oz. servings of fish a week, as its unsaturated fatty acids might lower your cholesterol. The omega-3 fatty acids in fish are thought to reduce inflammation in your body, helping to prevent damage to your blood vessels that contributes to heart disease.

Whole Grains

All grains contain a bran, germ and endosperm. When grains are refined, they go through a process of milling that removes the bran and germ. Grains that are left whole provide more fiber and nutrients. This whole fiber helps lower your blood cholesterol and makes you feel full longer, helping you feel satiated, which can aid in managing your weight. The U.S. Department of Agriculture recommends that at least half of your grain servings be whole grains.

Limit Unhealthy Fats and Cholesterol

One of the most significant dietary changes you can make to lower your cholesterol, and therefore lower your risk of developing heart disease, is limiting unhealthy fats. Saturated fats increase your total blood cholesterol and your low-density lipoprotein, or LDL, cholesterol -- the "bad" cholesterol. Trans fats increase your LDL cholesterol while decreasing your high-density lipoprotein, or HDL, cholesterol -- the "good" cholesterol. Most fats that are high in saturated and trans fats are solid at room temperature, such as butter, stick margarine, beef fat and pork fat. Switch to monounsaturated and polyunsaturated fats, which have been shown to improve blood cholesterol levels, such as olive oil and canola oil.

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Heart Healthy Diet Foods List

Heart disease kills more American men and women than any other disease. The underlying cause of heart disease is often buildup of fatty deposits in the coronary arteries that supply the heart. High levels of cholesterol in the blood produce these fatty deposits, called plaque. Plaque narrows the coronary arteries, interfering with blood flow to the heart and raising the risk of a heart attack. Eating a heart healthy diet is a strategy to lower the likelihood you will develop heart disease. Consult your doctor to develop a dietary regimen appropriate for you.

Fruits and Vegetables

Fruits and vegetables are an essential part of a heart healthy diet. Besides their rich content of vitamins and minerals, most fruits and vegetables are high in fiber, which keeps the digestive tract working well and helps decrease levels of low-density lipoprotein, the "bad" cholesterol associated with heart disease. Choose high-fiber fruits such as apples, bananas, berries and citrus fruits, and consume vegetables such as legumes, broccoli, cauliflower, spinach and sweet potatoes. The American Heart Association recommends adding eight to 10 servings of vegetables and fruits to your daily diet.

Whole-grain Foods

Whole-grain foods are also rich in fiber and help maintain cardiovascular health. The Mayo Clinic says that fiber also helps regulate blood pressure. Choose whole-wheat breads, cereals and baked goods over products prepared with refined, white flour. Add whole-grain pasta, brown rice and other grains such as quinoa to your diet. Mayo Clinic also recommends adding ground flax seed to meals because it is high in fiber and contains omega-3 fatty acids, which help raise levels of high-density lipoprotein, the "good" cholesterol, and lower levels of "bad" cholesterol.

Low-fat Foods

Limiting your intake of saturated fats is a very important strategy for lowering cholesterol and reducing the risk of heart disease. These fats are found in marbled red meats and some dairy products. Instead, consume only lean meats, skinless poultry and fish. Choose low-fat dairy products over full-fat varieties and avoid butter and solid shortening. Use healthy oils such as olive, canola or corn oil that are high in unsaturated fats. The American Heart Association says that saturated fat should be no more than 7 percent of daily caloric intake

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Food Sources High in Iron

 

 

Dietary iron comes from both plant and animal food sources, with heme, or animal-based, iron being the most accessible for body functions. The human body absorbs nonheme, or plant-based, iron less easily. The FDA-recommended average daily intake of 18mg, therefore, assumes that iron will come from both sources. People who don't eat meat or who have greater mineral needs for health reasons may need to increase that total. Those who eat foods with high heme iron content frequently may need to decrease it.

Mollusks, Crustaceans and Fish

Clams top the seafood list of heme iron food sources in 3 oz. servings, providing from 12mg to 24mg in mineral content, depending on whether cooks prepare them from raw, frozen or canned supplies. The USDA Nutrient Database compares this intense iron content to oysters, with 6mg, which still satisfies 33 percent of daily requirements. Fish such as haddock, halibut, salmon and sardines offer between 1mg and 3mg of iron.

Meat and Poultry

Beef and pork liver and poultry giblets represent the most iron-rich foods among animal meats, which are heme sources. Dieters can raise their iron levels quickly by eating chicken liver, which has 12mg in 3 oz.; turkey giblets, 11mg in 1 cup; or braunschweiger, a pork liver sausage, 6mg in two slices. Common beef cuts contain about 3mg of iron, the USDA reports. Overall, dark poultry meat has greater iron content than white, and lamb delivers more dietary iron than pork.

Grains

Another quick fix for low iron levels comes from grain food sources, which MedlinePlus, a service of the U.S. National Library of Medicine and National Institutes of Health, ranks among the best. Wheat, barley and oats, already significant in nonheme iron, may be fortified, as in ready-to-eat cereal products. Cold cereals such as wheat bran flakes may contain as much as 18mg, or 100 percent of dietary iron needs for the whole day. Some cooked oatmeal and wheat varieties provide up to 13mg of iron. Additional whole grains with iron content include corn, brown rice and millet.

Legumes

For a wide variety of vegetarian dishes that provide dietary iron, consumers can choose among legumes. Cooked dry soybeans, beans, lentils and peas add significant nonheme iron to diets, with soybeans offering 9mg per 1 cup serving. MedlinePlus adds lima and kidney beans, which provide 4mg to 5mg of iron, to this nonheme list. Lentils, chickpeas, black-eye peas and other types of cooked dry beans have similar mineral content.

Vegetables

Dark green vegetables comprise the remaining group of nonheme iron foods. Mineral benefits vary greatly between raw and cooked greens, such as 1mg of iron in 1 cup of raw spinach versus 6mg in cooked spinach, according to the USDA. The same type of nutrient concentration occurs in similar food sources, such as collards, turnip greens and kale, but these tougher greens are usually eaten cooked.

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What Foods Give You Iron?

 
 

Iron is an essential nutrient for good health. People who do not get enough iron through their diet can develop anemia and other medical complications. Women in their childbearing years should take in 18mg of iron each day. Men only need 8mg daily. Many different kinds of foods contain iron, from meats to vegetables and grains.

Liver

Beef and chicken livers are among the most iron-rich food sources, according to the USDA. Classified as organ meats, a 3-oz. portion of liver has between 5 and 10mg of iron.

Meats

Beef, chicken, pork and turkey all contain iron, according to the University of Illinois at Urbana-Champaign's McKinley Health Center. Animal-based sources of iron are called heme iron. The human body absorbs heme iron more effectively than iron found in non-animal sources.

Seafood

Many types of seafood also contain iron, including tuna, shrimp, oysters, salmon, flounder, cod and clams. Canned clams are one of the most iron-rich foods, according to the USDA. Three ounces of clams contains almost 24mg of iron. Other seafood sources of iron are more modest, providing between 0.7 to 1.2mg per serving.

Nuts and Seeds

Choosing almonds, and pumpkin seeds for snacks, and cooking with mustard seed and sesame seeds may help ward of anemia. Pumpkin and sesame seeds each offer about 5mg of iron per 1/4 cup, according to WHFoods. A serving of almonds (about 12 nuts) contains almost 1mg of the nutrient.

Beans

Beans of virtually any color or kind---black, white, baked, kidney, pinto, soy or refried---are an inexpensive source of iron. Half-cup servings of beans range from 2.4 to 4.4mg of iron, according to the USDA and WHFoods.

Green Vegetables

Spinach, green peas, green beans, broccoli and other greens are all rich in iron. Spinach weighs in near the top of the list for vegetables, with 1/2 cup of the boiled greens providing between 2 and 4mg per serving.

Dried Fruit

Apricots, dates and raisins are two good fruit sources of iron, according to the McKinley Health Center. Snacking on 1/4 cup of raisins can provide 1mg of iron. A moderate sized serving of 10 medium dried apricots or dates offers just over 1.5mg of iron. The iron found in dried fruit is called non-heme, because it is not an animal source of iron.

Fortified Grains

Many brands of rice, pasta and breakfast cereals are fortified with iron to provide essential nutrients. Whole wheat breads also contain some iron. Brown rice and whole wheat pasta may be natural sources of iron, while white rice and pasta may contain iron if the package says "enriched." Cold, ready-to-eat cereals as well as instant oatmeal can be a good dietary source of iron, according to the USDA's "Dietary Guidelines for Americans."

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Foods Loaded With Iron

Iron is a mineral necessary to human health. It is a component of many enzymes, as well as a carrier of oxygen as part of hemoglobin in the blood and myoglobin in the muscles. The University of Maryland Medical Center explains that the body stores iron in the bone marrow, spleen and liver. From ages 19 to 50 women need 18mg and men need 8mg of iron daily. Children, pregnant women and older adults have different daily needs.

Meat and Fish

Iron is found in food in two forms: heme and non-heme iron. Heme iron is found only in animal flesh. Two of the best sources are canned clams with 23.8mg in 3 oz. and cooked oysters with 10.2mg in 3 oz. Organ meats have between 5.2 and 9.9mg of iron. They are high in cholesterol and saturated fat, so should be consumed sparingly. All meat, poultry and fish are good sources of heme iron, although they have far less than clams, oysters and organ meats. For example, 3 oz. of beef chuck roast contains 3.1mg, while 3 oz. of lamb or duck contains 2.3mg.

Vegetables

Non-heme iron is found in plants. Boiled beans and other legumes are among the highest sources. According to the McKinley Health Center, 1 cup of lentils contains 6.6mg, 1 cup of kidney beans contains 5.2mg, 1 cup of lima or navy beans contains 4.5mg and 1 cup of black or pinto beans contains 3.6mg. A 1/2-cup serving of canned baked beans contains 2mg.

Tofu contains 3.4mg of non-heme iron in a 1/2-cup serving. Spinach is another good source. A 1/2 cup of boiled spinach contains 3.2mg. The same amount of canned spinach has 2.5mg while frozen, boiled spinach has 1.9mg.

Heme iron is better absorbed than non-heme iron. The McKinley Health Center advises consuming vitamin C with food containing non-heme iron increases absorption. Consuming large quantities of tea or coffee, calcium or high-fiber foods with a non-heme food source decreases absorption.

Grains

According to the McKinley Health Center, fortified instant oatmeal is a good source of non-heme iron, containing 10mg in 1 cup. Two slices of either white or wheat bread contain 1.8mg. A 1-cup serving of brown rice contains 1 mg, while 1 cup of enriched white rice contains 1.8mg.

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Foods That Provide High Iron

Iron is an important part of our daily diet. The mineral helps create hemoglobin, which carries oxygen to the cells. Those who don't have adequate hemoglobin will develop anemia. Symptoms of anemia include fatigue, shortness of breath, dizziness, increased heart rate, and cold hands and feet. Females ages 11 to 50 require 18mg of iron per day. Children, men over age 19 and women over age 50 require 10mg of iron each day. Pregnant women require 30 to 60mg per day. You can increase your iron intake by taking supplements, or by eating iron rich foods on a daily basis. Ask your doctor to draw an iron level if you are concerned that your iron level is low.

Meat

Animal sources provide heme iron, the form of iron that is more readily absorbed than non-heme iron, which comes from plants. Three ounces of beef provides 4.5 to 7mg of iron. Pork provides 7.4mg of iron in the same size serving. Chicken and turkey both have 4.5 to 7mg iron in a half cup portion. Beef liver provides 7.5mg of iron in a 3-ounce serving.

Seafood

Seafood is a good source of iron. Oysters are high in iron, with 13.2mg in each 3-ounce portion. Clams have 4.2mg of iron in a 2-ounce serving. Shrimp has 2.6mg of iron in a 3-ounce serving, while sardines have 2.5mg in an equal serving.

Vegetables and Fruit

Vegetables are a source of non-heme iron that is not as easily absorbed as heme iron. The amount of non-heme iron absorbed by the body is directly dependent on how much iron the body is lacking. The body absorbs more non-heme iron when it is more deficient, explains Ohio State University. Potatoes have the most iron of any vegetable, with 4mg when they're eaten with the skin on. Green, leafy vegetables, such as spinach and kale, have about 2mg of iron in a half cup serving. Watermelon is a good source of iron, with 3mg in a six-inch by half-inch slice.

Cereals and Grains

Total cereal has 18mg of iron per serving. Cream of Wheat has 10mg of iron in a one cup serving. Enriched rice and pastas have 1 to 2mg per serving. Raisin Bran cereals have 6.3mg of iron in one serving.

Beans, Lentils and Nuts

Lentils have 3.2mg of iron and black-eyed peas have 2.6mg. Lima beans, pinto beans and navy beans have 2.2 to 2.5mg of iron per serving. Chick peas are a good source of iron as well, with 6.2mg per half cup serving. Pumpkin seeds have 2.5mg of iron in two tablespoons.

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Foods With Lots of Iron & Protein

 

 

Iron occurs in two forms--heme and non-heme. Non-heme iron is present in grains and vegetables, and is not easily absorbed into the body because the other compounds present within the plant foods blocks its absorption. Heme iron, however, makes up part of the protein hemoglobin in red blood cells and myoglobin in muscles. It is easily absorbed from animal source foods, which are also high in protein. To meet your daily needs of both iron and protein, choose food sources that are rich in both.

Meat

Protein from meat sources is more digestible than plant proteins, as some plant proteins are protected by the hardened cell wall of the plant and cannot be broken down by digestive enzymes. However, 90 to 99 percent of proteins in animal sources are digestible, and these proteins can be found in abundance in popular cuts of meat such as beef, poultry and pork. Depending upon the variety of meat and the cut, each 3-oz. serving can provide 18 to 30g of protein. For meats that are also rich in iron, try sirloin steak, which provides 1.8mg of iron per 3-oz. serving, or dark meat turkey, which provides 2mg of iron.

Fish

Fish is also a good source of protein and iron, as well as other important nutrients such as omega-3 fatty acids. Fish typically provides between 12 and 21g of protein per 3-oz. serving. Choosing varieties such as canned mollusks, canned tuna, or shrimp can also provide 23mg, 1.3mg and 2.6mg of iron, respectively. An important note to remember, however, is that fish can contain high levels of mercury, so young children and pregnant or nursing women should limit their consumption.

Beans

While beans have a lower protein digestibility score than meat and fish, they still contain more protein per 1/2-cup serving than other non-meat protein sources. This makes beans a valuable source of protein for vegetarians and those looking to cut back on their consumption of meat. Beans can provide 5 to 9g of protein per 1/2-cup serving, and depending upon the type of bean can provide between 1 and 2.5mg of iron. Chickpeas, also called garbanzo beans, provide 2.4mg of iron per 1/2 cup, while lima beans, kidney beans and black beans provide 2.2mg, 2mg and 1.8mg, respectively.

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Good Sources of Iron & Protein

A balanced diet that includes a variety of foods from all of the food groups helps a person meet his nutrient needs. Adequate intakes of protein helps to make and repair new cells and adequate intakes of iron helps to keep cells oxygenated. Many foods high in protein also act as a source of iron.

Beef

Iron deficiency anemia is the number one nutritional disorder in the world, according to the Office of Dietary Supplements. Beef contains high amounts of both iron and protein. A 3 oz. portion of cooked beef contains approximately 30g of protein and 3g of iron. Adult men over the age of 19 and adult women over the age of 50 need 8mg of iron a day and adult women between the ages of 19 and 50 need 18mg of iron a day.

Poultry

Poultry also contains both iron and protein. A 3 oz. portion of skinless light meat turkey contains about 26g of protein and 1.3mg of iron. Dark meat skinless turkey contains about 24g of protein and 1.9mg of iron in a 3 oz. portion. Meats, such and beef and poultry, contain iron in heme form. The heme form of iron is well absorbed, according to the Office of Dietary Supplements.

Fish

Fish also contains both protein and heme iron. A 3 oz. portion of tuna packed in water contains 26g of protein and 0.8 mg of iron. A 3 oz. portion of halibut contains 22g of protein and 0.9mg of iron.

Legumes

Legumes act as a source of incomplete protein and non-heme iron. An incomplete protein lacks one or more of the essential amino acids and non-heme iron is not as well absorbed as heme iron. However, eating a variety of plant foods throughout the day will provide all of the essential amino acids and eating vitamin C rich foods, such as tomatoes and potatoes, with non-heme iron foods increases absorption. A 1/2 cup serving of cooked lentils provides 9g of protein and 3.3mg of iron and a 1/2 cup serving of cooked kidney beans provides 8g of protein and 2.6mg of iron.

Soy Foods

Soy is the only plant-based food containing all of the essential amino acids, making it a complete source of protein similar to animal proteins. Soy foods also act as a source of non-heme iron. One cup of cooked soybeans contains 29g of protein and 8.8mg of iron and 1/2 cup of tofu contains 9g of protein and 3.4mg of iron.

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Foods With Iron for Vegetarians

 

Vegetarians do not consume most animal products, particularly red meat. Some vegetarians consume dairy products, eggs and/or fish. Vegans consume no animal products. Iron, an essential trace mineral, comes in two forms: heme and non-heme. While both forms are used by the body, heme iron, found in animal foods, is better absorbed and more readily used by the body. Ideally, a diet should include foods rich in heme and non-heme iron.

Legumes

According to the National Institutes of Health Office of Dietary Supplements, legumes, such as starchy beans and soy foods, are good food sources of iron. Soybeans and lentils are legumes that offer the most iron per 1 cup serving. One cup of boiled, mature soybeans provides 8.8 mg iron, meeting roughly 50 percent of the recommended daily value, or DV, for this nutrient. Boiled lentils offer 6.6 mg, meeting 35 percent of the DV. Kidney, Lima and navy beans all meet about 25 percent of the DV for iron per 1 cup, cooked. One cup of pinto or black beans, cooked, as well as a 1/2 cup serving of firm, raw tofu each provide approximately 3.5 mg iron, meeting 20 percent of the DV.

Cereals and Bread

Iron-fortified ready-to-eat breakfast cereal is rich in iron, providing 18 mg per 3/4 to 1 cup serving, or 100 percent of the DV. Similarly, 1 cup instant, fortified quick-cooking oatmeal offers 10 mg iron per cup, meeting 60 percent of the DV. Quinoa is a highly nutritious protein-rich whole grain. One cup, cooked, provides approximately 2.8 mg iron, meeting 15 percent of the DV. Iron-enriched instant grits, prepared with water, provide 1.5 mg iron per 1 cup serving, meeting about 8 percent of the DV. Enriched white bread and whole wheat bread are also food sources of iron. One slice of either provides about 0.9 mg, meeting 6 percent of the DV for this nutrient.

Other Foods

There are other food sources of iron. For example, blackstrap molasses is an iron powerhouse. A 1 tbsp. serving provides 3.5 mg, meeting 20 percent of the DV. Raisins are a particularly iron-rich fruit, offering 1.5 mg per 1/2 cup, packed. While spinach is known for being an iron-rich leafy green vegetable, providing 3.2 mg per 1/2 cup, boiled, it contains a substance known as oxalic acid or oxalate. Unfortunately, oxalic acid binds with iron, inhibiting its absorption. Thus, although spinach is a very healthy food, it is not the best vegetarian source of iron.

For vegetarians that consume fish and shellfish, oysters, clams, blue crab, tuna and halibut are good food sources of heme iron

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Nutritional Foods With Iron

Iron is essential to the body's ability to transport oxygen, manage metabolism and synthesize neurotransmitters such as serotonin and dopamine, according to MedlinePlus. Your body gets iron through the foods you eat. The RDA, or recommended daily allowance, for iron is 8 mg for males over 18 and for all adults over 51, 18 mg for females ages 19 to 50 and 27 mg for pregnant women. Dietary intake is the best way to meet the RDA for iron. Foods that contain iron have other nutritional benefits, including fiber, vitamins, antioxidants and other vital minerals and nutrients that help your body function well.

Meat, Poultry and Seafood

Heme iron, found in the hemoglobin of protein-rich animal foods, is more effectively absorbed by your body than non-heme iron. Chicken liver is one of the most iron-rich foods, with 70 percent of the RDA in 3 1/2 oz. Six oysters have about 25 percent of the RDA for iron, and other types of seafood -- such as clams, crab, halibut, tuna and shrimp -- also are good iron sources. Three ounces of beef and turkey have 10 to 15 percent of the RDA for iron, depending on the cooking method. Chicken and pork also are good sources of heme iron.

Legumes

Legumes -- beans, peas and seeds -- provide fiber and protein but also contain non-heme iron, which is the most common type of dietary iron. Kidney, lima, black and navy beans are rich in iron, providing 20 to 25 percent of the RDA in one cup. Soybean has about 50 percent of the RDA for iron, while one half cup of tofu, a soybean product, has about 20 percent of the RDA. One cup of boiled lentils has 35 percent of the RDA for iron, and one cup of boiled black-eyed peas has about 10 percent of the RDA. Chickpeas are another source of non-heme iron.

Fruits and Vegetables

Fruits and vegetables have fiber, vitamins, antioxidants and the benefits of iron. One half cup of raisins has 8 percent of the iron RDA. Other fruits with iron are pumpkins, cherries and plums. Spinach is one of the most iron-rich vegetables, with 20 percent of the RDA in just one half cup of boiled spinach or 10 percent of the RDA in the same amount of canned or frozen spinach. Other vegetables with iron are potatoes, tomatoes and sauerkraut. One tablespoon of blackstrap molasses, which is made from sugar cane, provides 20 percent of the RDA for iron.

Flour, Grains and Cereals

Many grains and cereals are rich in iron and nutritionally healthy for their fiber and nutrients. The non-heme type of iron is added to some cereal and grain products labeled as enriched or fortified. Many ready-to-eat cereals are high in iron. One cup of 100 percent iron-fortified cereal provides 100 percent of the RDA for iron. One cup of fortified oatmeal has 60 percent of the RDA. Eating whole wheat bread, grits, cornmeal and enriched rice can increase your dietary intake of iron.

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The Foods to Boost Iron

Foods containing iron are a necessary part of your diet. Iron is used to make hemoglobin, the part of a red blood cell that carries oxygen to all tissues of the body. Inadequate iron in the diet is one cause of anemia, a condition characterized by pale skin, fatigue, a rapid heartbeat, headaches and lightheadedness. Typically, an adult male requires 8 mg of iron per day, while an adult female requires 18 mg, according to the Office of Dietary Supplements of the National Institutes of Health. Requirements vary for vegetarians, pregnant women and others. If you think you have anemia, contact your physician.

Meat, Poultry and Fish

The iron found in meat, poultry and fish, known as heme iron, is easily absorbed by the body compared with non-heme iron, which is found in plant-based foods. Chicken liver is highest in iron, with 3-1/2 oz. containing 12.8 mg. Other good sources are oysters, lean beef and clams. Dark meat turkey and chicken are higher in iron than white meat. Only 10 to 15 percent of the iron you consume is absorbed by the body, according to the Office of Dietary supplements. Taking vitamin C or citrus fruits and juices along with foods high in iron increases the amount absorbed.

Beans

Vegetarians do not have a higher rate of anemia than those who eat meat, the Vegetarian Resource Group says. Beans are a good source of iron. Soybeans contain 8.8 mg of iron per cup, and lima beans contain 4.4 mg per cup. Other good plant-based sources of iron include black beans, pinto beans, blackstrap molasses, lentils, tofu, peas, tahini, prune juice, quinoa and tempeh. Dark-green leafy vegetables, such as Swiss chard, spinach and turnip greens, are also good sources of iron.

Fortified Foods

Fortified foods, usually breads and cereals, are another good source of iron in the diet. Fortified ready-to-eat cereal commonly contains 5 to 18 mg per cup serving, while one slice of fortified wheat bread typically contains 0.9 mg. Read the labels to find out which foods are fortified with iron.

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Iron in Fruits & Vegetables

 

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Iron is an important nutrient needed to help the body produce hemoglobin. Hemoglobin aids with the transportation of oxygen to vital organs, cells and tissues in the body. The oxygen supplies energy and ensures healthy growth and development of the body. A low iron level will lead to a low hemoglobin level, making less oxygen available, and iron deficiency anemia could result. Symptoms include fatigue, weakness, dizziness and a weakened immune system.

Types

Heme iron and non-heme iron are the two types of dietary iron found in food. Heme iron comes from animal products and is more easily absorbed in the body since animals also produce hemoglobin. Poultry, seafood and red meat are all classified as heme iron rich foods. Non-heme iron comes from foods that are iron enriched or iron fortified, and also comes naturally from vegetables and fruits. The body does not absorb non-heme iron as well as it absorbs heme iron, according to BloodBook.

Identification

Non-heme iron can be added to breakfast cereals such as oatmeal and grits. Certain cereals may contain the recommended daily allowance in one serving. Fruits that naturally contain non-heme iron include raisins, peaches, apricots and prunes. Vegetables high in non-heme iron include spinach, black-eyed peas and beans such as navy, lima, pinto, black and kidney, according to the National Institutes of Health's Office of Dietary Supplements.

Iron Content

Breakfast cereals can contain 18.0 mg of iron in one cup; a half-cup of raisins can contain 1.5 mg per serving of iron; a one-cup portion of beans can range from 5.2 mg to 3.5 mg. One cup of black-eyed peas contains 1.8 mg of iron; a half-cup of spinach contains 3.2 mg of iron. One cup of dried apricots contains 2.1 mg of iron; one medium baked potato and one medium stalk of broccoli each contains 2.1 mg or more of iron, according to Drugs.

Significance

The amount of iron absorption from non-heme iron food depends on which other foods are eaten at the same time. According to the Centers For Disease Control and Prevention, combining heme foods with non-heme foods such as vegetables and fruits increases the amount of iron absorption. In addition, eating foods that are high in vitamin C content will enhance non-heme iron absorption. Fruits and vegetables that are high in vitamin C include citrus fruits, peppers, turnip greens and other leafy greens, pineapples and squash.

Expert Insight

According to the Office of Dietary Supplements, the recommended daily allowance of iron consumption in food or supplements is 18.0 mg for women and 8.0 mg for men; pregnant women need 27.0 mg of daily iron intake. Those who exclude animal products from their diet may need to consume almost double the amount of non-heme iron each day to get the proper iron absorption. Avoid drinking coffee and tea when eating food that is high in iron; these drinks have been proven to counteract iron absorption because of the tannins they produce.

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1600 Calorie Food Guide

A diet of 1,600-calories can help active men and women lose weight, especially if you choose the right kind of calories. You can easily fill up 1,600 calories with junk food-type snacks, fast food and sugary beverages -- but these will leave you lacking in adequate nutrients and may impede your ability to attain the body you desire. Choosing healthy foods from a variety of food groups without added sugars, preservatives, refined flours and trans fats supports a healthy diet and a successful weight loss plan.

Grains

Grains are a source of fiber, B-vitamins, iron and carbohydrates. Choosing whole grains over refined grains provides you with more nutrition and more fiber, which helps you feel full. Be careful when shopping, however, as many packages claim to contain whole grains -- but are mostly refined flour. Look for foods that have a whole grain -- such as oat flour, 100 percent whole wheat flour, or bran -- as a first ingredient. Foods such as old-fashioned rolled oats, brown rice, millet, amaranth and quinoa are whole grains that have undergone very little processing and may be optimal for your 1,600 calorie diet. Aim to take in about six 1-oz. servings of grains daily -- with at least half coming from whole grain sources. A slice of whole-wheat bread, 1/2 cup of whole wheat pasta or brown rice and 3 cups popcorn all count as a 1-oz. serving.

While following a 1,600-calorie diet, you should consume between 10 and 35 percent of your calories from protein, or between 40 and 140 g daily. Focus on fish, poultry, eggs, beans and dairy for most of your protein, with an occasional serving of red meat if you choose. These sources are low in saturated fat and provide additional nutrients such as iron and vitamin B-12 which are important to a healthy diet. A diet with about 89 g of protein, or 628 calories worth, might include three egg whites at breakfast, 16 oz. of skim milk and 8 oz. of yogurt at snack time, 4 oz. of chicken at lunch and 3 oz. of salmon at dinner. Try to consume 3 cups of dairy, or dairy equivalents daily, to meet your calcium needs.

Vegetables and Fruits

Fresh produce should be a primary focus of a 1,600-calorie plan. Most vegetables, with the exception of avocados and starchy options, are full of water and fiber -- meaning they have few calories per serving. In addition, vegetables and fruits offer a wealth of nutrients in the form of vitamins, minerals, fiber, antioxidants and phytochemicals. A 1,600-calorie plan should include at least 2 cups of vegetables and 1 1/2 cups of fruits daily. Dark leafy greens, berries, apples, citrus, orange peppers and yellow squash are good options.

Extras

A 1,600-calorie meal plan leaves very little room for extra sugar and refined foods. You do need at least 20 percent and as much as 35 percent of your 1,600 calories to come from fats, however. This 36 to 62 g should come mostly from unsaturated fats -- including polyunsaturated, monounsaturated and omega-3 fatty-acids. Fatty fish such as salmon, avocados, flax seeds, nuts and olive oil are good choices. For 41 g of fat daily, have 1 tbsp. of olive oil with a salad at lunch, 2 tbsp. of ground flaxseeds sprinkled over oatmeal at breakfast, 1 oz. of almonds with a snack and 3 oz. of salmon for dinner.

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500-Calorie Foods

Maintaining your desired body weight requires moderating calorie intake. The average person in good health requires around 2,000 calories a day. If you want to lose a pound over a week, reduce your calorie intake by 3,500 calories, or about 500 calories a day for that week. Eat balanced meals including whole grains, lean protein and vegetables with low levels of fat. Add exercise to maximize weight loss and health.

Soups

Soups make excellent low calorie meals because they are hearty and filling. Tasty soups you can prepare with 500 calories or less include fish soup, vegetable soup, Hawaiian ginger chicken stew and low fat beef vegetable stew. To reduce calorie content, cook with low fat vegetable broth, lean meats and a minimum amount of oil. Add plenty of fresh vegetables to add fiber and make the meal more filling.

Salads

Salads are quick to make and easy to prepare with 500 calories or less.Try chopped Greek salad, grapefruit chicken satay salad, vegetable quinoa salad, Thai beef salad or grilled tofu with greens. Control your salad portions and cut down on salad dressings and oil. Dip your fork into a side of salad dressing before taking a bite to add flavor without drowning in calories. Add small amounts of cheese, chips or bread crumbs for flavor.

Vegetarian

Eat vegetarian meals to cut back on fatty meats while maximizing flavor from healthy vegetable oils. Vegetarian meals are easy to make with 500 calories or less include smokey corn and black bean pizza, skillet gnocchi with chard and black beans, broccoli and goat cheese souffle, southwestern tofu scramble, barbeque portabello quesadillas, Chinese braised mushrooms and tofu and Provencal-style edamame saute.

Fish

Eating moderate amounts of fish provides plenty of protein and healthy omega-3 oil. Enjoy making fish dishes such as tuna steak, steamed fish with garlic sauce, cashew salmon with apricot couscous, salmon with pepita-lime butter and honey-soy broiled salmon. Add brown rice, beans or a side salad to bring each of these dishes to 500 calories.

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Food Calories

 Sugar, cocoa and eggs are the basis of much culinary happiness. These three ingredients combine in myriad delicious ways and are integral ingredients in sweet and savory dishes. Desserts, though, are a favorite indulgence of many cuisines, and angel food cake is whipped up in the home kitchen as well as four-star restaurants. When you’re craving a delicious angel food cake, try adding cocoa to the recipe and whip up some cupcakes instead. Because this dessert includes egg whites and not the whole egg, it offers fewer calories than some..

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Food Sources of Hemoglobin

Iron is a component of hemoglobin, the oxygen-carrying protein in red blood cells. A low dietary intake of this mineral can lead to iron deficiency anemia. Symptoms of this condition include weakness, cold fingers or toes due to poor blood circulation, shortness of breath and a greater risk of developing infections.

Recommended Allowance

The Office of Dietary Supplements recommends a daily iron allowance of 8 mg for males ages 19 to 50 and 18 mg for women of the same age. Pregnant women require 27 mg of iron per day to also fulfill the needs of the fetus. Pregnant women, menstruating females and vegetarians are at increased risk of having low iron levels.

Heme Iron

The absorption of iron is affected by the food source you obtain it from. Iron from animal sources -- known as heme iron -- is more easily absorbed by the body than the nonheme iron found in plant sources. Beef, chicken, lamb, turkey and fish are excellent sources of heme iron. Three oz. of beef provide 5 mg of iron, and 1 cup turkey provides 11 mg. Liver and eggs are also rich sources of dietary iron. Pregnant women must avoid consuming liver as it contains high levels of vitamin A, which can be harmful to the fetus.

Nonheme Iron

Beans and pulses provide a rich source of nonheme iron. Lentils, chickpeas, soybeans, kidney and white beans are some of the best sources. Lentils contain 7 mg, and soybeans contain 9 mg of iron per cup. Green leafy vegetables also provide a good source of dietary iron. Eat broccoli, Brussels sprouts, spinach and asparagus to boost your daily intake. Other natural sources containing iron include tomato, peppers, potatoes, oranges, cashews, almonds, dried apricots and prunes.

Other Foods

Fortified foods contain added iron and other essential nutrients to help you reach your daily allowance. Fortified products include pasta, rice, breakfast cereals and bread. Ready-to-eat breakfast cereals provide from 60 to 100 percent of the daily value in one serving. Blackstrap molasses is a good source of nonheme iron, providing 3.5 mg of iron in 1 tbsp. To increase the absorption of nonheme iron, eat iron-rich foods with vitamin C-rich foods such as guava, peppers, citrus fruits and orange juice.

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Foods to Increase Your Hemoglobin

Hemoglobin is a red blood cell protein that carries oxygen from the lungs to all tissues of the body. Hemoglobin contains the mineral iron, which is used in the oxygen transport process, and which can be depleted as the result of a variety of body processes -- such as menstruation -- or diseases such as anemia. A number of foods can be helpful in increasing the level of hemoglobin in your blood.

What is Hemoglobin?

Normal hemoglobin levels in humans vary depending on age and body size. According to Medline Plus, normal hemoglobin in men ranges between 13.8 to 17.2 g; women usually have lower levels, between 12.1 and 15.1 g. When hemoglobin is too low, it means the body has inadequate iron -- a condition called anemia. Anemia can be the result of blood loss, and women tend to be more susceptible because of menstruation. It can also result from simply not eating enough iron, or from diseases such as sickle cell anemia, thalassemia or kidney disease. Iron deficiency anemia is the most common type of anemia. It may be seen in young children who are growing fast and have need for more iron than they are taking in, in pregnant women, and in menstruating girls or women. Other sources of blood loss that can cause anemia are uterine fibroids and stomach ulcers. Iron deficiency anemia is usually treated with iron supplements and a change in diet. The goal of therapy is to increase iron intake, which usually also increases hemoglobin.

Iron in the Diet

Humans obtain iron in their diet from both plant and food sources. Iron from meat, poultry and fish, called heme iron, is absorbed two to three times more efficiently than iron obtained from plant sources, which is called nonheme iron. The types of foods eaten at a meal also affect the absorption of nonheme iron; it is best absorbed when animal protein is eaten along with the iron-rich plant foods. Eating foods that contain vitamin C also increases absorption of iron from plant sources, while drinking tea, coffee or milk with a meal can decrease iron absorption. The best sources of iron-containing foods are lean red meat, especially beef, oysters, salmon, tuna, liver, egg yolks, whole grains and dark poultry meat.

If You're Vegetarian

Vegetarians face an extra challenge when it comes to getting enough iron, since plant sources are both lower in iron and not as well absorbed. Plant sources of special interest to vegetarians include dried fruits, especially prunes, raisins and apricots, legumes, especially lima beans, soy beans and kidney beans, almonds, Brazil nuts and vegetables such as broccoli, spinach, kale, collards, asparagus and dandelion greens. Since vitamin C promotes iron absorption from plant foods, drinking orange juice with a meal can be helpful.

Considerations and Warnings

Eating foods with adequate iron can help in the prevention and treatment of anemia, but since vegetarian diets in particular may be low in iron; they require careful attention to meal planning to ensure that adequate amounts of iron are consumed. Symptoms common to anemia, such as fatigue, can also be signs of more serious conditions, so you should discuss any concerns with a health care professional.

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Low Hemoglobin and Weight Loss

Oxygen travels through the blood on iron-containing proteins called hemoglobin. A low hemoglobin level indicates a decreased number of iron-containing proteins in the blood or a decreased red blood cell size. Decreased hemoglobin levels prevent your heart from delivering adequate oxygen to your body's tissues, muscles and organs. Include foods rich in vitamin B-12 and folate into your diet to prevent low hemoglobin levels and associated symptoms, such as weight loss.

Low Hemoglobin Causes

A low hemoglobin count may occur naturally or because of an illness. Low hemoglobin levels occur naturally in young women during menstruation and in pregnant women. Conditions such as cancer, cirrhosis, aplastic anemia, lead poisoning, Hodgkin's disease and hypothyroidism cause a low hemoglobin count because your body produces fewer red blood cells than it does in a healthy state. Low hemoglobin counts also occur from diseases that destroy red blood cells faster than your body can make them, as occurs in porphyria, vasculitis, sickle cell anemia, thalassemia and splenomegaly. Heavy bleeding or a large loss of blood may also lead to temporary low levels of hemoglobin. Low hemoglobin levels that occur at the same time as weight loss often occur because of iron deficiency anemia.

Effects of Iron Deficiency Anemia

Low hemoglobin levels may or may not affect the way your body functions. You may have low hemoglobin levels without experiencing any symptoms, but most people experience some form of dizziness, weakness, fatigue, headache or irritability, explains Dr. David Caruso, a family physician for Elk Regional Medical Center in St. Marys, Pennsylvania. Contact your health care provider if you experience symptoms of severely low hemoglobin levels, such as a faster than normal heart rate response to activity, shortness of breath, pale skin, pale gums or unexplained weight loss.

Testing

If your doctor suspects iron deficiency anemia, he may order a blood test known as a complete blood count, or CBC, to determine your hemoglobin count, hematocrit, number of red blood cells, number of white blood cells, number of platelets and the condition of your red blood cells, explains Caruso. Talk to your doctor about the foods you eat, medicines you take and any family history of anemia. Your doctor may order other tests to determine the cause of your anemia, such as a blood test to determine iron levels.

Treatment

Treatment for anemia aims to return your hemoglobin levels to normal and correct the underlying cause of the anemia. Iron deficiency anemia requires dietary changes to prevent low hemoglobin levels and weight loss. Your doctor may prescribe a diet high in iron and iron supplements to return your hemoglobin levels to normal -- between 13.8 and 17.2 gm/dL for males and between 12.1 and 15.1 gm/dL for females. Foods high in iron include iron-fortified breads and cereals, liver, lentils, dried fruits, lean red meats, tofu, fish, oysters, and green leafy vegetables. Foods high in vitamin C, such as oranges, strawberries and broccoli, help your body absorb iron. Foods high in caffeine or calcium, however, may hinder your body's ability to absorb iron when consumed within 30 minutes of iron consumption, warns Caruso.

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Foods That Are Good for Hemoglobin

Hemoglobin is the main part of red blood cells, which carry oxygen around the body. For men, normal hemoglobin levels ranges from 13.8 to 17.2 g/dL and for women, the normal range is from 12.1 to 15.1 g/dL. Low hemoglobin levels can be caused by a poor diet. Consuming foods rich in iron, vitamin B-12 and folate will help increase your hemoglobin levels.

Iron

The best sources of iron are from animal sources, such as meat, poultry, liver and fish. For example, chicken liver offers 70 percent of the daily allowance in a 3.5 oz. serving. Iron is also found in lentils, chickpeas, red kidney beans, soybeans and white beans. To maximize iron absorption, eat foods containing vitamin C with iron-rich foods. Vitamin C-rich foods include citrus fruits, strawberries, pineapple, tomatoes and peppers.

Vitamin B-12

The natural form of B-12 is in animal sources, such as poultry, meat, liver and seafood. Clams, oysters, salmon and herring are examples of seafood rich in B-12. Clams provide a staggering 570 percent of the daily allowance in 3 oz. For a healthier option, steam or grill fish instead of frying. Milk, cheese and yogurt are good dairy sources of B-12. Choose low-fat or nonfat varieties.

Folate

Folate, or folic acid, comes mainly from plant sources. Eat green leafy vegetables, such as spinach, lettuce and turnip greens to help raise your hemoglobin levels. Folate is also found in peas and beans, including mung beans, green peas, cow peas, lima and Great Northern beans. Snack on folate-rich fruits and nuts, such as bananas, oranges, cantaloupes, strawberries, peanuts, chestnuts and hazelnuts.

Fortified Products

Iron, vitamin B-12 and folate are added to several food products. Some breakfast cereals can fulfill your daily requirement of these nutrients in one serving. Folate is added to white rice, fruit juices, egg noodles, bread and pita bread. For example, cooked rice provides 15 percent of the daily value in 1/2 cup. Meat substitutes and nondairy milk are often fortified with B-12. Iron is added to white grits, tofu, blackstrap molasses, wheat flour and malted drinks.

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Food for a High Red Blood Count

You need an adequate supply of dietary iron to help form hemoglobin, the protein that transports oxygen around your body. Insufficient intake of iron can lead to iron deficiency anemia. This condition causes weakness, poor work performance and a weaker immune system. Children with iron deficiency can develop learning difficulties and behavioral problems. Adult males require 8 mg and adult women 18 mg of iron per day. Eating iron-rich foods can help raise your red blood count.

Beef, Poultry and Seafood

Beef, chicken, turkey and lamb contain a high content of iron, notes the US Department of Agriculture. Your body can utilize the iron in these foods more efficiently compared to the iron in plant foods. Turkey contains 11 mg of iron and chicken contains 10 mg per cup serving. Clam, mollusk oyster, tuna, shrimp and sardine are amongst the seafood providing an excellent source of iron. Clams contain 24 mg and Eastern oysters contain 10 mg of iron per 3 oz. serving.

Fortified Products

Increase your red blood count by eating iron-fortified food, such as breakfast cereals. Some cereals can provide up to 100 percent of your daily iron allowance in one serving. Kellogg's Complete Wheat Flakes and General Mill's Whole Grain provides 18 mg of iron per ¾ cup serving. Other foods enriched with iron include white grits, pasta, white bread and rice.

Vegetable and Dried Fruit

In addition to being low in calories, green vegetables are also a good source of iron. The USDA lists turnip greens, spinach, kale, collard greens, broccoli and asparagus as high-iron foods. To enhance the absorption of iron from these sources, combine them with vitamin C-rich foods, such as tomatoes, citrus fruits, blackberries and peppers. Dried apricots, prunes, figs and raisins are examples of snacks you can indulge in to increase your iron levels.

Legumes and Beans

Include legumes and beans as part of your meal to boost your daily iron intake. Chickpeas, lima beans, lentils, kidney beans, navy beans, black-eyed peas and pinto beans are good sources of iron. Lima and navy beans contain 4.5 mg and lentils contain 7 mg of iron per cup serving.

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