HELP, about nutrition in foods?

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Kaitlynn

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I am donating blood tomorrow and i REALLY need to know what foods have really really good iron, so that way i can actually donate (:
please help
P.S.
i do NOT want nutrition facts just if you know of ANY foods that have a lot in it i will give best answer tonight so hurry hurry thank you thank you!
 
egg yolks, \spinach
chickpeas
lentils
soysauce
eggplant

A spinach salad with 3 soft boiled eggs, quartered, and add soysauce, chicjpeas and some brazil nuts.
Add wheatgerm bread, with wholewheat flour and nmultigrains, and butter, and that is a very very packed iron salad.(3 eggs is absolutely fine, whether donateing blood or not)
 
Liver
Clams
Cantaloupe
Raisins
Beef

I think clams have the most iron per serving than any other food.
 
Red meat in general is the best source of iron.
Below you can see the amount of iron in different foods and more tables are present in those links too.

Food ------------------------------ Miligrams of iron per 100 g food

chicken/beef liver -------------------- 8.8
cooked beef --------------------------- 5.5
cooked turkey meat ---------------- 4.8
sardines -------------------------------- 4.0
tuna fish in oil ------------------------- 1.2
cooked chicken ---------------------- 0.8
pure tehina/tehini -------------------- 9.0
sesame halva ------------------------- 6.0
tehina sald or prepared tehini --- 4.9
oat flakes ----------------------------- 4.5
almonds -------------------------------- 4.4
dried figs ------------------------------- 4.0
cooked spinach --------------------- 3.5
humous -------------------------------- 2.6
cooked garbanzo beans --------- 2.4
cooked dry beans ------------------ 2.3
cooked lentils ------------------------ 2.2
dried dates ---------------------------- 1.7
brown bread -------------------------- 1.7
cooked green peas ---------------- 1.4
cooked potato ----------------------- 1.4

* Additional info: Don't drink tea after eating those foods. Tea has a component that reduce iron intake.
 
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