Foods that are rich in iron

Iron is an important mineral that helps to produce hemoglobin in the body when consumed. Hemoglobin is found in red blood cells and transports oxygen in the blood that helps to support many body functions. Depending on age and sometimes depending on your condition and your doctors recommendation, depends on how much you should consume. 

Lack of hemoglobin in the red blood cells, results in smaller red blood cells and less oxygen getting around the body, which will eventually results in a iron deficiency called Anemia. Anemia can form in many other ways and can be because of a vitamin deficiency, blood loss, inflammation and diseases such as bone marrow disease. Anemia makes people tired, weak and have a shortness of breath. 

This review covers some of the best dietary sources of iron, divided into heme and non-heme categories, and discusses their benefits and considerations.

Heme Iron Sources

Heme iron, found in animal products, is more easily absorbed by the body compared to non-heme iron. Here are some excellent sources of heme iron:

1. Red Meat

Examples: Beef, lamb, pork

Benefits: High bioavailability of iron; also provides protein, vitamin B12, and zinc.

Considerations: Choose lean cuts to reduce saturated fat intake. 

2. Poultry

Examples: Chicken, turkey

Benefits: Less fat than red meat; good source of protein and other essential nutrients.

Considerations: Opt for skinless portions to lower fat content.

3. Seafood

Examples: Clams, oysters, mussels, sardines, shrimp

Benefits: High iron content, especially in shellfish; also rich in omega-3 fatty acids, protein, and other minerals.

Considerations: Ensure seafood is fresh and from reputable sources to avoid contaminants.

Non-Heme Iron Sources

Non-heme iron, found in plant-based foods, is not as easily absorbed by the body, but it can still significantly contribute to iron intake, especially for vegetarians and vegans. These sources include:

1. Legumes

Examples: Lentils, chickpeas, beans (black beans, kidney beans)

Benefits: High in iron, fiber, and protein; low in fat.

Considerations: To enhance iron absorption initially soak and cook them, this reduces the phytic acid content in them, which decreases the iron absorption.   

2. Leafy Greens

Examples: Spinach, kale, Swiss chard

Benefits: Rich in iron, vitamins A and C, and antioxidants.

Considerations: Cooking can increase the availability of non-heme iron in leafy greens due to oxalic acid that binds to it, if uncooked the acid reduces the level of iron you get from it. 

3. Seeds and Nuts

Examples: Pumpkin seeds, sesame seeds, cashews, almonds

Benefits: Good iron content; also provide healthy fats, protein, and fiber.

Considerations: Consuming seeds and nuts with vitamin C-rich foods (I.e. an orange, kiwi, strawberries) can enhance iron absorption by attaching to the non-heme and making it a form that your body finds easier to digest. 

4. Whole Grains

Examples: Quinoa, brown rice, oatmeal, fortified cereals

Benefits: Provide iron along with complex carbohydrates, fiber, and other essential nutrients.

Considerations: Fortified cereals can be an especially good source of iron (I.e. Rice Krispies, Corn Flakes, Muesli); check labels for iron content.

5. Dried Fruits

Examples: Apricots, raisins, prunes

Benefits: Convenient, portable source of iron; also high in fiber and other vitamins.

Considerations: Watch for added sugars; consume in moderation.

Enhancing Iron Absorption

To maximise the benefits of dietary iron, consider the following tips:

Pair Iron with Vitamin C: Foods rich in vitamin C (I.e. citrus fruits, strawberries, bell peppers) can enhance the absorption of non-heme iron.

Avoid Inhibitors: Certain foods and drinks like egg yolk, plant based food (unless cooked), cereals and grains, coffee, tea, wine, dairy products, and foods high in calcium can inhibit iron absorption. 

You don’t necessarily need to give them up all together and because some of them still do provide some nutritional benefits, but consume them separately from your iron-rich meals. 

Cook in Cast Iron Cookware: Funny enough, using cast iron pots and pans can add a small amount of iron to your food.

Conclusion

Incorporating a variety of iron-rich foods into your diet can help maintain adequate iron levels and prevent deficiency. Both heme and non-heme iron sources offer unique benefits and can be part of a balanced diet. By combining these foods with vitamin C-rich items and being mindful of inhibitors, you can enhance iron absorption and ensure your body gets the iron it needs for optimal health.

References

Iron (online). https://www.nhs.uk/conditions/vitamins-and-minerals/iron  

Iron deficiency anaemia (online). https://www.nhs.uk/conditions/iron-deficiency-anaemia

How to increase hemoglobin: Home remedies (online). https://www.medicalnewstoday.com/articles/321530