Getting Enough Iron for
Healthy Blood
Iron-Rich Foods Build Up Your Blood So You Can Feel Good!
What Happens If You Don't Get Enough Iron?
The amount of iron in your blood gets low. This is called
"anemia" or "iron deficiency anemia." Some people call this "low
blood." If you are anemic, you may be weak and tired.
Getting Your Iron Level Up: Things To Do
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In at least one of your meals each day, eat a small amount of
beef, pork, chicken, turkey, or fish. |
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Vegetarians who are anemic need special nutrition guidance. |
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Eat foods high in Vitamin C to help you use the iron in some
foods. |
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Drink citrus juice or vitamin C fortified juice. |
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Eat salads and vegetables with your meals. |
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Have fruit for dessert. |
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Remember to take the vitamin or iron supplement your health care provider prescribes or recommends. Always keep all supplements away from children. |
Eat more of these foods that are high in iron:
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Lean cuts of beef, pork, or lamb |
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Dark meat of chicken and turkey |
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Wild game: deer, buffalo, elk |
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Fish and shrimp |
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Iron-fortified cereals: 45-100% fortified |
Other foods that contain iron will do the most good for your body if eaten with meat or with a food that has Vitamin C. Other sources of iron include:
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Peanut butter, peanuts, and nuts |
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Oranges, orange juice |
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Grapefruit, grapefruit juice |
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Dried beans like pinto beans |
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Dried peas like black-eyed peas |
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Tomatoes, tomato juice |
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Lentils |
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Strawberries, kiwi |
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Greens: collard, mustard, turnip, spinach |
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Potatoes |
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Broccoli |
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Green peppers |
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Cabbage, coleslaw |
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Raisins, prunes and prune juice |
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Iron-fortified grain and cereals |
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Cantaloupe, watermelon |
Source: Department of Health and Family Services, State of Wisconsin
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