Iron helps produce hemoglobin in the blood, which is responsible for the transportation of oxygen through the body. The oxygen provides energy to the tissues and cells, which is vital to ensure healthy development and cell growth within the body. If a person has a low iron level, he could develop iron deficiency anemia. Symptoms include dizziness and fatigue, and over long period of time, serious damage can occur to the body. Dietary iron can be classified as two types; heme iron and non-heme iron. Heme iron is absorbed in the body more easily, and is found in animal products; non-heme iron is found in plant foods, and is not easily absorbed in the body.
Heme Iron Rich Foods
Animal products yield the highest level of absorption of iron in the body. According to Drugs.com, 3 oz. of chicken liver or beef liver, and shellfish including oysters and clams can contain 3.5mg or more iron per serving. A 3-oz. serving of cooked ground beef or steak, or ground turkey can contain 2.5mg or more heme iron. Chicken and fish contain the least heme iron, with only 0.7mg in 3 oz.
Non-Heme Iron Rich Foods
These foods normally a good amount of iron, but the body does not absorb it as well as it absorbs the iron from animal products. Good sources include cereals enriched with iron, soybeans, lentils, pumpkin and sunflower seeds; these can contain 3.5mg or more iron per serving, according to Drugs.com. Vegetables high in non-heme iron include spinach, broccoli, cauliflower and potatoes. Dried nuts and peanut butter are also good sources of non-heme iron.
Vitamin C Rich Food
Often, it is recommended to consume vitamin C with non-heme iron food, as vitamin C helps in the absorption of iron, according to the Centers for Disease Control and Prevention. Foods that are high in vitamin C include citrus fruits, berries, red peppers, sweet potatoes, cantaloupe and leafy green vegetables. The body cannot produce or store vitamin C, so it is vital to get your daily consumption from either food or dietary supplements, according to The Office of Dietary Supplements.
Member Comments