What foods have high iron levels?

A 13 yr old teenager such as yourself (I checked your profile) needs to eat about 8-15 milligrams of iron a day. If you menstruate, your daily intake should lean towards 15 mg a day. Here are some plant food sources of iron. Leafy greens such as kale and spinach are sources of iron, but you should eat big portions and eat them with calcium rich foods which help iron absorption, because the iron in leafy greens isn't as effectively absorbed by your body. You can also take a vegetarian multivitamen if you're concerned about becoming anemic due to low iron.

Foods that aid iron absorption:

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Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc

Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers

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Food Source/ Serving Size/ Milligrams of Iron

Ready-to-eat cereal, 100% iron fortified, ¾ cup 18.0

Oatmeal, instant, fortified, prepared with water, 1 cup

Ready-to-eat cereal, 25% iron fortified, ¾ cup 4.5

Tofu, raw, firm, ½ cup 3.4

Spinach, boiled, drained, ½ cup 3.2

Spinach, canned, drained solids ½ cup 2.5

Black-eyed peas (cowpeas), boiled, 1 cup 1.8

Spinach, frozen, chopped, boiled ½ cup 1.9

Grits, white, enriched, quick, prepared with water, 1 cup 1.5

Raisins, seedless, packed, ½ cup 1.5 8

Whole wheat bread, 1 slice 0.9 6

White bread, enriched, 1 slice 0.9

Pumpkin Seeds 2 tablespoons 8.6

Tofu, Firm 3 ounces 8.5

Blackstrap Molasses 2 tablespoons 6.4

Tofu, Regular 3 ounces 6.2

Pine Nuts, Pignolia 2 tablespoons 5.2

Soybeans 1/2 cup cooked 4.4

Pistachio Nuts 2 tablespoons 3.8

Sunflower Seeds 2 tablespoons 3.8

Winged Beans 1/2 cup cooked 3.7

Cashews 2 tablespoons 3.4

Lentils 1/2 cup cooked 3.3

Potato Baked, with skin 2.8

Kidney Beans 1/2 cup cooked 2.6

Adzuki Beans 1/2 cup cooked 2.3

Navy Beans 1/2 cup cooked 2.3

Pinto Beans 1/2 cup cooked 2.2

Black-Eyed Pea 1/2 cup cooked 2.2

Almonds 2 tablespoons 2.0

Brazil Nuts 2 tablespoons 2.0

Tempeh 4 ounces 1.9

Great Northern Beans 1/2 cup cooked 1.9

Pine Nuts, Pinon 2 tablespoons 1.8

Black Beans 1/2 cup cooked 1.8

Apricots 10, dried 1.7

Chickpeas 1/2 cup cooked 1.6

Raisins 1/2 cup 1.5

Mung Beans 1/2 cup cooked 1.4

Figs 3. dried 1.3

they each provide a different blend of nutrients and that is why a variety of both strongly recommended by nutritionists and dietitians.

Fruit and Vegetables both are too Important for our body and the two are tasty so I like both.. and both are packed with VitaminsA, E, B, C and.. minerals.. and packed with energy with protein

iron fortified breakfast cereals, wheat bran, sesame seeds, pumpkin seeds, fresh mint, beans, wheat germ, fresh parsley, and peaches have the highest concentration of iron, as far as vegetarian options go.

try mostly green vegetables like spinach or green bananas, but you have to boiled them or you could get iron tablets.

spinach

and a real iron

Suz e listed a lot of them

iron content RDA % * Calories

Cockles boiled 28mg 155% 50

i just search it