Choosing Healthy Foods
:: Iron
You always hear that you need iron. But have you ever wondered why?
Iron is one of the many minerals you need to stay healthy.
Iron:
- Builds new red blood cells
- Carries oxygen to all parts of the body
- Helps our brains and body cells work properly
Iron is important for all members of the family and for all age groups.
How much iron do you need every day?
There are many foods from Canada's Food Guide that are higher in iron. They 
include:
- Red meat
- Poultry and fish
- Breakfast cereals
- Breads and pasta
- Legumes (lentils, dried beans and peas)
- Dark green, leafy vegetables
Iron from animal foods such as meat, fish and poultry are best absorbed by the body that iron from plant foods, such as beans, grains, nuts and some fruits and vegetables. Foods containing vitamin C can help the body absorb iron from plant foods. Good sources of vitamin C include:
Oranges- Orange juice
- Apple juice
- Broccoli
- Lemons
- Grapefruits
- Potatoes
- Strawberries
- Cantaloupe
- Tomatoes
- Sweet peppers
- Cabbage
Calcium and caffeinated beverages like coffee and tea reduce the amount of iron your body gets from the foods you eat. So have your milk, tea or coffee between meals and your orange juice and fruit with meals to maximize the amount of iron your body absorbs.
Tips to add iron to your diet
- Choose whole wheat or multigrain bread.
- Add peas, beans and lentils to your soups or sauces.
- Use spinach instead of lettuce in your salad.
- Add tuna or chicken to pasta.
- Enjoy a glass of 100% orange juice, tomato juice or apple juice with meals.
- Try pasta with tomato and meat sauce instead of cream sauce.
- Iron is one of the key nutrients included on the Nutrition Facts table of food labels. Choose products with more than 15% Daily Value for iron more often.
Choosing Healthy Food
Healthy Eating at Work
