Nutrition In Iron-rich Foods

The World Health Organization reports that, as of 2010, iron deficiency is the most common nutritional disorder in the world; many American women, in particular, don't consume enough iron, according to a survey by the Centers for Disease Control. Your body needs iron for oxygen transport in the body and to prevent anemia. Increase iron in your diet by eating more foods rich in iron, and those that help you absorb iron to reap the health benefits.

Sources

Foods high in iron include liver and other meats, seafood, dried fruits, nuts, beans, green leafy vegetables, blackstrap molasses, whole grains and iron-fortified breads and cereals, according to the Family Doctor website. A slice of beef liver has 5 milligrams of iron, or 28 percent of the recommended daily value for someone on a 2,000-calories-per-day diet. A cup of lima beans has 4.2 mg of iron, or 23 percent of the daily value.

Anemia

Anemia is a condition in which your blood does not have enough hemoglobin, a protein in your red blood cells that carries oxygen from your lungs to the rest of your body. Your body needs iron to make hemoglobin. Symptoms of anemia include paleness, fatigue, shortness of breath, rapid heartbeat and cold hands and feet. It can be treated by dietary changes or iron pills.

Function

Iron is involved in oxygen transport both as a part of hemoglobin in the blood and of myoglobin in the muscles. It's also important for the regulation of cell growth and differentiation, according to the National Institutes of Health. Iron further aids in immune function, cognitive development, temperature regulation, energy metabolism and work performance, according to the Ohio State University Extension.

Absorption

Iron is found in two forms, heme iron and non-heme iron. Heme iron is found in animal products and is efficiently absorbed by your body. Non-heme iron is provided from plant sources. Meat proteins and vitamin C improve your body's absorption of non-heme iron. Some proteins found in soybeans inhibit non-heme iron absorption.

Recommendations

A good food source of iron should contribute at least 10 percent of the U.S. recommended daily allowance for iron in a standard serving size. Men over age 18 should have 8 mg of iron per day; women 19 to 50 should have 18 mg; women over 50 should have 8 mg. To retain iron, cook foods in a minimal amount of water, and cook for the shortest possible time.