Iron & Vitamim C Food Sources

Iron Food Sources

Very Good Sources:

3 ounces of beef or chicken liver
3 ounces of clams or mollusks
3 ounces of oysters
Breakfast cereals enriched with iron
One cup of cooked beans
One-half cup of tofu
1 ounce of pumpkin, sesame, or squash seeds

Good Sources:

3 ounces of cooked beef
3 ounces of canned sardines, canned In oil
3 ounces of cooked turkey
3 ounces of chicken
3 ounces of halibut, haddock, perch, Salmon, or tuna
3 ounces of ham
3 ounces of veal
One-half cup of canned lima beans, red kidney beans, chickpeas, or split peas
One cup of dried apricots
One medium baked potato
One medium stalk of broccoli
One cup of cooked enriched egg noodles
One-fourth cup of wheat germ
1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted Cashews, or sunflower seeds
One-half cup of dried seedless raisins, peaches, or prunes
One cup of spinach
One medium green pepper
One cup of pasta
One slice of bread, pumpernickel, or bran muffin
One cup of rice

Vitamin C Food Sources

Very Good Sources:

Apricots
Beans, yellow snap
Bell Pepper
Blackberries
Broccoli
Brussel Sprouts
Cabbage
Cantaloupe
Carambola
Cauliflower
Collard Greens
Chili Peppers
Gooseberries
Grapefruit
Guavas
Kiwifruit
Lemon, Lime
Melon, Honeydew
Watermelon

Okra
Onion
Orange
Papaya
Pepper
Pineapple
Potato
Prickly Pear
Pummelo
Radishes
Raspberries
Rutabagas
Spinach
Squash
Strawberries
Sweet Potato
Tangerines
Tomato

Good Sources:

Artichoke
Asparagus
Banana
Blueberries
Carrot
Celery
Cherries (sweet)
Corn
Cucumber
Green Beans
Mango
Nectarines
Peaches
Pear
Plums

If screening shows a hemoglobin level less than 12 mg/dL, include iron rich foods combined with vitamin C rich foods in their diet.
Causes of anemia might include:

• not eating enough iron rich food
• Drinking too much milk food in place of iron rich foods
• Sickle cell disease

• Intestinal parasites
• Severe Illness
• Loss of blood