Iron Rich foods For Ironman TriathlonTraining
Iron rich foods from vegetables
Beans and Pulses – bakes beans, Butter beans, Chick peas, haricot, Kidney beans, Lentils and peas.
Breakfast cereals – Bran, Bran flakes, Fortified cereals and Weetabix
Cake – Fruit cake, Ginger, Gingerbread and some biscuits.
Dried Fruit – apricots, dates and figs.
Green vegetables – Spinach & Watercress
Nuts – Almonds, Brazil nuts, cashews and walnuts
Other - Black Treacle, Cocoa and Chocolate & Curry powder.
Boiled egg 50g has 1mg of iron.
120g of Tinned baked beans has1.7mg of iron
80g (approx) 4 dried figs 2.1 mg of iron
12g (a table spoon) of sesame seeds 1.2 mg of iron
Sardines 50g have 1.5mg of iron.
Hard cheese 30g 0.12mg of iron
Black treacle 35g 1.2mg of iron
Whole meal bread one slice 35g has 1.0mg of iron
Peanut Butter 20g has 0.5mg of iron.
200g of brown rice has 0.9mg of iron