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(article)Iron Depletion: What you and your doctor need to know
(article)RUNNING AND RUSTING. Why do runners need iron?
(article) Nutrition for Runners
The following is a list of foods that are good sources of iron. Always consult your physician regarding the recommended daily iron requirements for your particular situation.
According to the University of Chicago Medical Center (source http://www.uchospitals.edu/online-library/content=P00077)
| Iron-Rich Foods | Quantity | Approximate Iron Content (milligrams) |
|---|---|---|
| Oysters | 3 ounces | 13.2 |
| Beef liver | 3 ounces | 7.5 |
| Prune juice | 1/2 cup | 5.2 |
| Clams | 2 ounces | 4.2 |
| Walnuts | 1/2 cup | 3.75 |
| Ground beef | 3 ounces | 3.0 |
| Chickpeas | 1/2 cup | 3.0 |
| Bran flakes | 1/2 cup | 2.8 |
| Pork roast | 3 ounces | 2.7 |
| Cashew nuts | 1/2 cup | 2.65 |
| Shrimp | 3 ounces | 2.6 |
| Raisins | 1/2 cup | 2.55 |
| Sardines | 3 ounces | 2.5 |
| Spinach | 1/2 cup | 2.4 |
| Kidney beans | 1/2 cup | 2.2 |
| Turkey, dark meat | 3 ounces | 2.0 |
| Prunes | 1/2 cup | 1.9 |
| Roast beef | 3 ounces | 1.8 |
| Green peas | 1/2 cup | 1.5 |
| Peanuts | 1/2 cup | 1.5 |
| Potato | 1 | 1.1 |
| Sweet potato | 1/2 cup | 1.0 |
| Green beans | 1/2 cup | 1.0 |
| Egg | 1 | 1.0 |
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