Food Sources of Iron
Iron is an important mineral in the body that is used in the construction of hemoglobin. Hemoglobin is responsible for carrying oxygen to your cells and tissues. If iron gets too low, your body isn’t able to make enough hemoglobin, which results in anemia.
Certain conditions can increase the risk of iron deficiency. These include:
- An iron-deficient diet
- Poor absorption of iron in the gut
- Not enough iron intake to keep up with the body's needs during growth spurts or high levels of physical activity
- Underlying inflammation or blood loss
One way to increase your iron stores is to increase your consumption of iron-rich foods. Iron from food falls into two different categories: heme and non-heme. Heme iron comes from animal sources and is better absorbed than non-heme iron. Non-heme iron is found in many plant foods.
Foods rich in heme iron include:
- Oysters, clams, mussels
- Canned sardines
- Canned light tuna
- Poultry
- Beef
Foods rich in non-heme iron include:
- Spinach
- Blackstrap molasses
- Pumpkin seeds
- Enriched rice
- Potatoes with skin
- Tofu
- Lentils
Absorption of all types of iron can be improved when eaten with foods that are high in Vitamin C. Foods rich in Vitamin C include:
- Citrus fruits
- Bell peppers
- Strawberries
- Tomatoes
- White potatoes
Whenever possible, we recommend obtaining your iron through iron-rich foods. In certain cases, supplemental iron may be used, though it can cause side effects and interact with some medications. If your iron levels are low you should work with a trained healthcare professional to increase your iron levels, with food and targeted supplementation as needed.
References:
- U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. Iron.https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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