Iron is an important part of your daily diet. Iron aids in the production of hemoglobin, which helps carry oxygen throughout the body to vital organs, cells, tissues and muscles. An iron deficiency will cause lower levels of hemoglobin production, which will lead to anemia. The effects of iron-deficiency anemia include a weakened immune system, dizziness and fatigue, which all result from insufficient oxygen delivery in the body.
Function
Iron is a component of many enzymes and proteins that are needed to ensure good health of the body. According to the Office of Dietary Supplements, the factor that most influences iron absorption is the body's storage levels of iron. Iron is found mostly in hemoglobin, and smaller amounts are found in myoglobin. Both of these proteins aid in supplying oxygen throughout the body. Iron is also found in enzymes that help with biochemical reactions in the body and in proteins that store it for future needs and aid in transportation of iron in the blood. Iron stores are controlled by intestinal absorption of iron. Iron absorption decreases when iron storage is high and increases when iron storage is low. The body protects itself by regulating these storage levels, as iron overload may cause toxic effects.
Types
There are two types of dietary iron that are absorbed into the body, heme iron and non- heme iron. Heme iron is the more easily absorbed by the body than non-heme iron. Heme iron is derived from animals that contain hemoglobin, so eating animal products yields the highest amount of iron absorption, according to BloodBook.com. Non-heme iron is derived from plants, some of which can contain a high level of iron.
Heme Iron-Rich Foods
Foods that are high in heme iron include fish, meat, and poultry. If fat content is the primary reason you avoid eating red meat, try eating lean meat such as liver, turkey, and chicken. Liver can contain 12.8 mg of iron in 3 oz. portions, chicken can contain 1.3 mg of iron in 3 oz. portions and turkey can contain 2.3 mg of iron in 3 oz. portions, according to the Office of Dietary Supplements. Oysters can contain 4.5 mg of iron in six fried pieces, and lean beef can contain 3.5 mg of iron in a 3 oz portion.
Non-Heme-Iron Rich Foods
Foods that are high in non-heme iron include breakfast cereals, beans, spinach, lentils, nuts, black eyed peas, broccoli, wheat bread and pasta. Foods such as breakfast cereals and oatmeal are often iron-enriched and iron-fortified and may contain your recommended daily allowance. For example, 1 cup of 100 percent iron-fortified breakfast cereal contains 18.0 mg of iron, oatmeal contains 10 mg of iron per cup, and 1 cup of grits contains 1.5 mg of iron, according to the Office of Dietary Supplements. Beans such as kidney, lima and navy contain 4.5 mg of iron per cup, and 1 cup of spinach contains 3.5 mg of iron.
Recommended Daily Allowance
The recommended daily allowance for men is between 10 mg and 18 mg of iron daily. Women need 18 mg or more daily; pregnant women need 27 mg or more daily. Children need between 7 mg and 15 mg of daily iron intake, depending on their age. According to Drugs.com, consuming foods that are rich in vitamin C with non-heme foods helps the body absorb more iron; foods rich in vitamin C include citrus fruits, green leafy vegetables, peppers and cauliflower.
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