What Foods Provide Iron?
There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron.
Signs of iron deficiency anemia include (if you are experiencing one or more of these symptoms you should consult with your physician):
feeling tired and weak
decreased work and school performance
slow cognitive and social development during childhood
difficulty maintaining body temperature
decreased immune function, which increases susceptibility to infection
glossitis (an inflamed tongue)
What affects iron absorption?
Iron absorption refers to the amount of dietary iron that the body obtains and uses from food. Healthy adults absorb about 10% to 15% of dietary iron, but individual absorption is influenced by several factors.
Storage levels of iron have the greatest influence on iron absorption. Iron absorption increases when body stores are low. When iron stores are high, absorption decreases to help protect against toxic effects of iron overload. Iron absorption is also influenced by the type of dietary iron consumed. Absorption of heme iron from meat proteins is efficient. Absorption of heme iron ranges from 15% to 35%, and is not significantly affected by diet. In contrast, 2% to 20% of nonheme iron in plant foods such as rice, maize, black beans, soybeans and wheat is absorbed. Nonheme iron absorption is significantly influenced by various food components.
Meat proteins and vitamin C will improve the absorption of nonheme iron. Tannins (found in tea), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of nonheme iron. Some proteins found in soybeans also inhibit nonheme iron absorption. It is most important to include foods that enhance nonheme iron absorption when daily iron intake is less than recommended, when iron losses are high (which may occur with heavy menstrual losses), when iron requirements are high (as in pregnancy), and when only vegetarian nonheme sources of iron are consumed.
To meet this daily goal, mix and match foods from the following categories.
Quantity | Iron Content (mg) | |
Legumes and Foods Made from Legumes | ||
Tofu, firm | ½ cup | 2 |
Tofu, regular | ½ cup | 1.5-5 |
Lentils, cooked | ½ cup | 3.3 |
Beans (kidney, garbanzo, pinto, white, black-eye) cooked | ½ cup | 2.2-2.6 |
Beans (adzuki), cooked | ½ cup | 2.3 |
Hummus | ½ cup | 1.9 |
Soymilk (see label for iron content) | 1 cup | 0.3-1.5 |
Split peas | ½ cup | 1.3 |
Nuts and Seeds | ||
Tahini | 2 Tbsp | 2.7 |
Almond Butter | 2 Tbsp | 1.2 |
Grains and cereal foods | ||
Cream of Wheat (fortified), cooked | ¾ cup | 9-11 |
Fortified dry cereals | 1 serving | 4-18 |
Quinoa, cooked | ½ cup | 3.9 |
Wheat germ | 2 Tbsp | 1.3 |
Whole wheat bread | 1 slice | .9 |
Oatmeal, cooked | ½ cup | .8 |
Vegetables | ||
Wax beans, canned or cooked | ½ cup | 3.1 |
Potato, with skin | 1 | 2.8 |
Peas, raw, boiled or split, cooked | ½ cup | 1.2 |
Broccoli or bok choy, cooked | ½ cup | .9 |
Kale, cooked | ½ cup | .6 |
Tomato, whole | 1 | .6 |
Seaweeds | ||
Hijiki, dry | ¼ cup | 6.4 |
Nori, dry | 1 sheet | .4 |
Fruits | ||
Prunes, dried | 10 | 2.1 |
Apricot halves, dried | 10 | 1.7 |
Prune juice | ½ cup | 1.5 |
Other Foods | ||
Blackstrap molasses | 1 Tbsp | 3.2 |
Egg | 1 Large | 1 |
Angela Pifer, MSN Certified Nutritionist
www.NutritionNorthwest.com Enjoy the day to day support, structure and accountability that will finally help you meet your health goals!
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Categories: Nutrients - Choosing the Right Sources
