Foods with Fiber
Provide Iron

Mineral Nutrition in Foods with Fiber Helps to Complete Daily Requirements for Macronutrients

Macronutrients (like iron and potassium) must be supplied by food in our diet. The body uses minerals for normal functions but has no way to acquire or replace these essential nutrients.

A high fiber diet plan helps you choose foods to eat that provide the iron your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. See which convenient frozen foods provide iron.

Fiber Foods with Iron

Fruits	Vegetables	Grains and Nuts
Avocado Blackberries Blackcurrant Boysenberries Breadfruit Cherries Dates Figs Grapes Kiwi Lemon Loganberries Lychee Mulberries Passion Fruit Persimmon Pomegranate Raisins Raspberries Strawberry Watermelon	Amaranth leaves Bok Choy Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Peas Potatoes Pumpkin Soy Beans Soy Milk Spirulina Swiss Chard	Most nuts provide a little iron. Amaranth Buckwheat Cashews Coconut Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White

Iron Is Needed for

• Healthy Blood Cells
• Energy
• Carrying Oxygen from Lungs to Muscles

How Much Do You Need?

An estimated 30 percent of Americans may be deficient in iron.

Children:

• Birth to 60 - 6 months: 0.27 mg
  7 months - 1 year: 11 mg
  1 - 3 years: 7 mg
  4 - 8 years: 10 mg

Adult Males:

• 9 to 13 years: 8 mg
  14 to 18 years: 11 mg
  Age 19 and older: 8 mg
  

Adult Females:

• 9 to 13 years: 8 mg
  14 to 18 years: 15 mg
  19 to 50 years: 18 mg
  51 and older: 8 mg

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