Full-text (PDF) | 1.1 Scope and purpose of the document: The purpose of this document is to assess, evaluate, and give guidance on the role of elemental speciation and speciation analysis in hazard and risk assessment, rather than to present a review of each element and its speciation. The effects...
Iron-Rich Foods. Very good sources of heme iron, with 3.5 milligrams or more per serving, include: 1  3 ounces of beef or chicken liver. 2  3 ounces of clams, mollusks, or mussels. 3  3 ounces of oysters.
Iron is typically available in every plant tissue, including seeds. Sunflower seeds and squash seeds, particularly pumpkin, are usually easy to find in most places. Tree nuts like almonds and cashews are also good sources of non-heme iron, and nearly every type of bean can also provide a rich supply. Black and kidney beans tend to have the highest concentrations, but lima beans and soybeans also rank near the top of the list.