There are two types of iron, heme iron and non-heme iron. Heme iron is the type found in meat, poultry and seafood. Non-heme iron is found in plant foods such as leafy green vegetables and beans.
Types of Iron
Heme iron is more easily absorbed by the body than non-heme iron, so vegetarians need to consume more foods rich in iron to have the same intake as meat eaters. One way to absorb more iron from food is to consume it with a source of vitamin C, such as by adding oranges or peppers to your spinach salad. If you eat meat, consume it with non-heme sources of iron as well to increase its absorption.
Tannins, which are found in tea, calcium, and phytates, found in legumes and whole grains, decrease the absorption of iron, so it is best to drink tea on its own, not with a meal, and to consume legumes and whole grains with a source of vitamin C.
What About Iron Supplements?
Iron deficiency is not common among men and postmenopausal women. Some women with heavy menstrual periods can become deficient in iron, but the first choice is usually to try to correct this with diet.
Iron supplements should only be taken under the direction of a physician because excess iron can stimulate free radicals, which may lead to heart disease.
How Much Iron Do We Need?
The DRI for adult men and postmenopausal women is 8 mg of iron per day. Adult women need 18 mg per day due to blood loss during menstruation. The tolerable upper intake is 45 mg per day for both men and women.
Pregnant women also require more to support the growth of the baby, and teenage girls need more as well due to the onset of menstruation. Preterm infants and babies with a low-birth weight may also require supplementation.
Food Sources of Iron
Here are 10 of the top sources of iron, according to HealthLink BC, a resource for health information in British Columbia.
- Clams, 21 mg
- Chicken liver, 8.7 mg
- Pumpkin seeds, 8.6 mg
- Lentils, 4.9 g
- Blackstrap molasses, 3.6 mg
- Beef, 2.4 mg
- Swiss chard, 2.1 mg
- Potato, 1.9 mg
- Bagel, 1.8 mg
- Sour cherries, 1.8 mg
Making sure you get enough iron each day can increase your energy level, improve your performance at work or school and boost your immunity. Simply drinking orange juice with breakfast in the morning and adding peppers or tomatoes to your lunch or dinner can significantly boost your iron absorption and help you meet the daily requirement.
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