Facts About Iron
Iron is a mineral needed for good health. Red blood cells and muscles need iron to carry and use oxygen in the body. Most people need between 10 and 15 milligrams of iron daily.

Iron found in meat sources (called heme iron) is the form most easily used by the body.

People trying to lower their cholesterol should choose lean cuts of meats and non heme sources of iron. Foods like liver and egg yolk are high in cholesterol and should be used sparingly.

Iron from cereals, vegetables, fruits, eggs and beans (called nonheme iron) is used best by the body when eaten with a source of vitamin C.

Some excellent sources of vitamin C are oranges, orange juice, grapefruit, grapefruit juice, strawberries, cantaloupe, broccoli, tomatoes and potatoes. A serving of Vitamin C-rich food is one half cup.

Since coffee and tea tend to interfere with iron absorption, we suggest avoiding drinking tea or coffee atleast one hour before and after eating.

Excellent Sources
(greater than 5 milligrams of iron/serving)
Liver
Oysters
Iron Fortified Cereal (45% RDA)

Good Sources
(between 3 and 5 milligrams of iron/serving)
Most beef and veal
Iron Fortified Cereal (25% RDA)
Spinach, cooked
Most legumes
Blackstrap Molasses

Fair Sources
(between 1 and 3 milligrams of iron/serving)
Fish and chicken
Iron Fortified Cereal (10% RDA)
Iron Fortified Bread
Bagel
Tortilla
Egg Yolk
Baked Potato
Dried Prunes, Apricots, Figs
Raisins
Prune Juice
Mango