Spouse Sponsorship program helps newcomers. 1 / 1 Show Caption + Hide Caption â Jodie DeLeon, Wiesbaden Army Community Service relocation technician and head of the Spouse Sponsorship program, conducts a Spouse Sponsorship training session, Dec. 6, 2012, at the ACS offices in Wiesbaden's Hainerberg Housing, in Germany. VIEW ORIGINAL.
While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.
Iron Rich Foods containing Non-Heme Iron. 1  Pumpkin seeds - 8.6 mg per 1/4 cup. 2  Firm Tofu - 8 mg per 3/4 cup. 3  Beans per 3/4 cup cooked White beans - 5.8 mg.  Lentils - 4.9 mg per 3/4 cup 1  cooked. Some whole-grain breakfast cereals (per cup) Total - 18 2  mg. Baked potato with skin - 2. 3 7 mg. Chickpeas - 2.4 mg per 3/4 cup cooked.