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From: rita (s0106000f66563ede.gv.shawcable.net)
Subject:         Re: veggie needing iron rich diet HELP !
Date: October 23, 2006 at 11:33 am PST

In Reply to: veggie needing iron rich diet HELP ! posted by Linsey on May 25, 2004 at 2:27 pm:

Fruits rich in iron include dried apricots, avocadoes, currants, raisins, dates, figs and prunes. One cup of dates has as much as 5.3 milligrams of iron- about 29% of the RDA for women. "But," cautions Schupp, "a cup of dates is a lot of dates, and many people would experience bloating, gas and flatulence from that serving of dried fruit. It is advisable therefore to start with ¼ cup and gradually increase the serving depending on the level of gastrointestinal comfort". The iron content in some common dried fruits, as well as their fresh counterpart, is given below:

Prune juice, 8 oz: 3 mg
Prunes dried, 2 oz: 0.8 mg
Apricots fresh, 1 serving: 0.6 mg
Apricots dried, 5 halves: 0.8 mg
Currants, red, fresh, 1 serving: 1.12 mg
Raisins, seedless, ? cup: 2.1 mg
Vegetables that are good sources of iron are potatoes with their skin, bok choy, spinach, kale, watercress, broccoli, savoy cabbage, peas, turnip greens, mung bean sprouts, and tomato juice. Baked beans, adzuki beans, black beans, chick peas (garbanzo beans), kidney beans, lima beans, navy beans and pinto beans also provide iron to the body. Soya in its many forms, whole grains like whole grain bread or brown rice, black treacle, fortified breads, cereals and grains are other sources of non-heme iron. Even though whole grains and legumes are poor sources of iron, taking them with vitamin C rich foods will help in increased assimilation of iron from these sources. The iron content in some of these foods is given below:

Spinach, boiled, ½ cup: 3.2 mg
Kidney beans, red, ½ cup: 2.6 mg
Navy beans, ½ cup: 2.1 mg
Lentils, ½ cup: 2.1 mg
Collards, ¾ cup: 0.6 mg
Broccoli, boiled, ½ cup: 0.66 mg
1 large potato baked (with skin): 2.7 mg

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