Sources of iron in the diet
The amount of iron we need depends on our age and sex. The best sources of iron come from animal products - mainly red meat. However, we get a good proportion of iron from non-animal sources too.
Iron sources include:
Red meat and offal - eg, beef, lamb, pork, kidneys, liver, heart, black pudding (note pregnant woment should avoid liver).
Fish and shellfish - eg, sardines, pilchards, crab, anchovies, shrimps, mussels.
Eggs.
Cereal and cereal products - eg, bread, Rice Krispies®, corn flakes, Weetabix®, Ready Brek®, Special K®, Shreddies®, bran flakes, Cheerios®, oatcakes, rye crispreads.
Nuts and seeds - eg, hazelnuts, macadamia nuts, peanuts, pecans, walnuts, sesame seeds, sunflower seeds, pine nuts.
Green leafy vegetables - eg, broccoli, spinach, watercress, kale.
Beans and pulses - eg, baked beans, peas, lentils, chickpeas, black-eyed beans, kidney beans.
Dried fruit - eg, raisins, apricots, prunes, currants, figs.
Miscellaneous - eg, plain (dark) chocolate, cocoa powder, mango chutney, cherries in syrup, gingernut biscuits, pastry, curry powder.