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rocketkoala wrote: > 3oz (1 serving) of beef has about 3mg of iron in it. To get this much from > plants, try: > > 1 tbs. blackstrap molasses > A 6”x ½” slice of watermelon > ¾ cup of cooked leafy green vegetables (spinach may have less available > iron than other greens) > ½ cup of chickpeas > A little more than 1/2 a cup of cashews > ½ cup walnuts (3.75mg) > ¾ cup raisins > ¾ cup lima or kidney beans > ½ cup prune juice (5.2mg) > Enriched cereals > > You should be eating about 10-18 mg of iron a day. To improve absorption, > eat your iron-rich foods with Vitamin C. You can also try cooking in a > cast iron pan (tomato sauce cooked in cast iron has about 5.7mg of iron). > If all else fails, try a supplement! > > For a list of other iron-rich foods, try > http://www.umm.edu/blood/aneiron.htm or > http://www.vrg.org/nutrition/iron.htm >
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