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Dietary iron is a mineral and exists in two forms; non-haem iron which is found in plant foods and haem-iron which is found in animal tissues and is more easily absorbed by the body.
Iron gives blood its red colour and transports oxygen around the body. If you don't eat enough iron haemoglobin levels will drop and the blood won't be able to carry enough oxygen to the cells. This condition is known as iron-deficient anaemia and is one of the most common nutritional problems in the United Kingdom.
Food | Serving size | Cals | Amount | GDA (%)* |
---|---|---|---|---|
Chicken Liver | 100g | 169 | 8.3 mg | 100 % |
Mussels | 140g | 146 | 6.3 mg | 78 % |
Kidney Beans | 1/2 cup | 284 | 2.8 mg | 35 % |
Beef | 100g | 181 | 2.6 mg | 32 % |
Sardines | 100g | 165 | 2.6 mg | 32 % |
Chickpeas | 1/2 cup | 142 | 1.7 mg | 21 % |
Bran flakes | 40g | 189 | 0.8 mg | 10 % |
* GDA = 8mg. Double for women aged 14-50. Treble for pregnant women.
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