Postpartum Hemorrhage

Dietary iron
Iron can be found in two different forms in food sources. Heme iron, which is easily absorbed by the body, is found in red meats, poultry, and fish or other seafood. Nonheme iron is found in fortified cereals, vegetables, legumes, eggs, nuts, whole wheat bread and fruits, and its absorption can be boosted if eaten together with heme-rich foods. Vitamin C also facilitates the use of iron by the body, whereas black tea can interfere with absorption. The key is to eat a combination of iron-rich foods that are high in both heme and nonheme iron.

Food sources of iron:
*Lean, trimmed of separable fat

Food Source Serving Size (oz.) Iron (mg)
Beef, liver 3.0 7.5
Beef, corned 3.0 2.5
Beef, lean ground (10% fat) 3.0 3.9
*Beef, round 3.0 4.6
*Beef, chuck 3.0 3.2
*Beef, flank 3.0 4.3
Chicken, boneless breast 3.0 0.9
Chicken, leg with bone 2.0 0.7
Chicken, liver 3.0 7.3
Chicken, thigh with bone 2.3 1.2
Cod, broiled 3.0 0.8
Flounder, baked 3.0 1.2
Pork, lean ham 3.0 1.9
*Pork, loin chop 3.0 3.5
Salmon, pink canned 3.0 0.7
Shrimp, 10 (2 1/2-inch) 1.1 0.5
Tuna, canned in water 3.5 1.0
Turkey, dark meat 3.0 2.0
Turkey, white meat 3.0 1.2

NONHEME SOURCES

 

Food Source Serving Size Iron (mg)
Almonds, raw 10-12 pieces 0.7
Apricots, dried, medium size 10 pieces 1.7
Bagel 1 whole 1.5
Baked beans, canned 1/2 cup 2.0
Bread, white 2 slices 1.4
Bread, whole wheat 2 slices 1.7
Broccoli, cooked 1/2 cup 2.0
Broccoli, raw 1 stalk 1.1
Dates 10 pieces 1.6
Kidney beans 1/2 cup 3.0
Lima beans 1/2 cup 1.8
Macaroni, enriched, cooked 1 cup 1.9
Molasses, blackstrap 1 tbsp. 2.3
Peas, frozen and prepared 1/2 cup 1.3
Prune juice 1/2 cup 1.5
Raisins, not packed 1/4 cup 1.0
Rice, brown, cooked 1 cup 1.0
Rice, white enriched, cooked 1 cup 1.8
Spaghetti, enriched, cooked 1 cup 1.6
Spinach, cooked 1/2 cup 2.0

 

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