Vitamins - Nutritional Facts, Best Food Sources, Functions of Vitamins*

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Iron

Best Food Sources for Iron

Wheat germ, brazil nuts, molasses, dark green vegetables, pig liver, oats, fortified cereals, sardines, lean beef, chicken.

Iron Food Source	Unit	Serving Size	Iron Content
Spinach	mg	1 cup	6.43
Soybeans	mg	1 cup, cooked	8.84
Rice, long grain white	mg	1 cup, cooked	9.73
Clams, mixed species	mg	3 ounces, canned	23.77
Clams, mixed species	mg	3 ounces, raw	11.88
Kellogg's Product 19	mg	1 cup	18.09
General Mills Whole Grain Total	mg	3/4 cup	18.00
Instant Oats	mg	1 packet	10.55
Pumpkin	mg	1 cup	3.41
Cherries	mg	1 cup, canned	3.34
Sardines	mg	2 sardines	.70
Molasses	mg	1 Tablespoon	.94
Wheat Germ	mg	1 cup	7.20

Deficiency Signs & Symptoms of Iron

Toxicity Signs & Symptoms of Iron

How Iron is Used in the Body

Therapeutic Benefits of Iron

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The Pyramid Diet™ - Our Pyramid Diet is based on the USDA Food Pyramid daily food recommendations with the idea that when an individual eats the recommended daily calories for their recommended weight, the extra weight will naturally come off. Basically, it's the closest thing that one can get to a 'no-diet diet'.

The Food Pyramid - Serving sizes and a picture of the official Food Pyramid. Dieting never looked so good.

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Food Pyramid

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* Based on USDA facts and information.

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