Iron is an essential mineral found in every human cell. Its main function is to form the hemoglobin and myoglobin that carry oxygen throughout the body. While iron is found in many foods most Americans eat regularly, many people don't get the recommended amount of iron, in part because of the way the body absorbs the different types of iron in foods.
Types
The iron in food can be either heme or non-heme. Heme iron, which comes only from animal meat, is iron that is attached to proteins known as heme proteins. Non-heme iron, which is found in plant and dairy foods, is not attached to heme proteins. The body can absorb between 7 and 35 percent of the heme iron in foods and 2 to 20 percent of non-heme iron, according to the World's Healthiest Foods website.
Absorption
Although there are thousands of common food sources of iron, the mineral's variable absorption rate can make it difficult for some people to get the iron their bodies need. You can increase your body's rate of absorption by cooking non-heme foods in a cast-iron skillet or by eating them either with heme foods or foods rich in vitamin C, the McKinley Health Center at the University of Illinois recommends.
Sources
Top sources of heme iron include beef, chicken, turkey, beef and chicken liver, oysters, pork, tuna and salmon. There is a much greater variety of foods rich in non-heme iron, including beans, lentils, fortified oatmeal, peas, spinach, tofu, broccoli, kale, collards, almonds, prunes, apricots, Swiss chard, thyme, pumpkin seeds, sesame seeds, olives, blackstrap molasses and enriched breads and cereals. Eating a balanced and varied diet is an excellent strategy for making sure you're getting enough iron from foods.
Deficiency
Iron deficiency is one of the most common nutrient deficiencies in the United States, according to the World's Healthiest Foods. While not the only cause, a diet low in iron can contribute to iron-deficiency anemia. Symptoms of this problem include irritability, fatigue, increased heart rate, brittle hair and nails, pale skin and a desire to eat nonfood items such as dirt, ice or paint.
Recommendations
The recommended dietary allowance for iron is 8 milligrams daily for non-vegetarian men and non-vegetarian, post-menopausal women; 18 mg for non-vegetarian, pre-menopausal women; 14 mg for vegetarian men; and 33 mg for vegetarian women. Pregnant and lactating women have different iron needs; pregnant women should get 27 mg per day, lactating women under 19 should get 10 mg and lactating women 19 and older should get 9 mg. Consult your doctor before making any drastic changes in your diet.
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