LiveWell Louisiana

Pumping Iron

While everyone can benefit from wholesome nutrition, some foods may offer extra benefits to men. Shop for these items and know you’re giving your body what it needs to live well!
August 17th, 2015 by: Julie Fortenberry

 

 

 

 

IRON-RICH FOODS – MEAT

Iron found in animal sources is called “heme” iron. Very good sources with 3.5 milligrams or more per 3 oz. serving:

  • Beef or chicken liver
  • Clams, mollusks and mussels
  • Oysters

Good sources with 2.1 milligrams or more per 3 oz. serving:

  • Cooked beef
  • Canned sardines, in oil
  • Cooked turkey

Other sources with 0.7 milligrams or more per 3 oz. serving:

  • Cooked chicken
  • Halibut, haddock, perch, salmon and tuna
  • Ham
  • Veal

IRON-RICH FOODS – VEGETARIAN

Iron from plants is “nonheme” iron, which is also added to iron-enriched and iron-fortified foods.

Very good sources with 3.5 milligrams or more per 3 oz. serving:

  • 1 cup of cooked beans
  • 1/2 cup of tofu
  • 1 oz. pumpkin, sesame or squash seeds

Good sources with 2.1 milligrams or more per 3 oz. serving:

  • 1/2 cup of canned lima beans, red kidney beans, chickpeas or split peas
  • 1 cup of dried apricots
  • 1 medium baked potato
  • 1 medium stalk of broccoli

Other sources with 0.7 milligrams or more per 3 oz. serving:

  • 1 oz. peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews or sunflower seeds
  • 1/2 cup of dried seedless raisins, peaches or prunes
  • 1 medium green pepper
  • 1 cup of pasta
  • 1 slice of bread, pumpernickel bagel or bran muffin
  • 1 cup of rice

BOOST YOUR IRON ABSORPTION

Avoid drinking coffee or tea, or consuming calcium-rich foods or drinks, with meals containing iron-rich foods. It’s best to eat iron with a vitamin C source like orange juice or strawberries and eat nonheme iron foods with meat, fish or poultry.