In the body, iron plays an important role in transporting oxygen in the blood. Heme iron and non-heme iron are the two types of iron available from the diet. Heme iron is derived from meat sources and is easier to absorb than non-heme iron, which is the only form of iron found in grains, legumes and vegetables A lack of iron in the blood is known as iron deficiency anemia. Symptoms may include fatigue, hair loss, poor memory and shortness of breath. Consuming foods that are rich in iron on a regular basis will help to treat and prevent iron deficiency.
Lean Meat
The most absorbable form of iron can be found in red meat. According to the Vegetarian Resource Group, 40 per cent of the iron in red meat, poultry and seafood is in the heme form while 60 per cent is in the poorly absorbed non-heme form. In a 3 ounce serving of red meat there is 0.09 mg of iron. This may seem like a small amount, however due to the high bioavailability of the heme iron in red meat, a good portion is absorbed. Organ meats such as calf liver and gizzards are also high in iron.
Legumes
Lentils and chickpeas are great vegetable sources of iron however these legumes contain phytates, plant derived chemicals that may make it difficult to absorb iron from these food sources. Therefore, it is important to choose a variety of foods to create a nutritionally balanced meal. One cup of cooked Lentils contains 6.6 mg of iron and 1 cup of chickpeas contain 6.2 mg of iron.
Green Vegetables
Spinach, kale, collards, bok choy and broccoli are are great sources of iron. In one cup of cooked spinach there are 6.4 mg of iron. The iron contained in green vegetables is the non-heme form, which is difficult for the body to absorb. However, when combined with a good source of Vitamin C such as green peppers or citrus fruits, the bioavailability is greatly increased.
Black Strap Molasses
A natural sweetener derived from the processing of sugar cane, black strap molasses is a great source of iron and a host of other nutrients. One tablespoon contains 3.5 mg of iron. Sugar and honey can be replaced with blackstrap molasses as a sweetener in your usual beverage, or you can have the black strap molasses on its own. For a low calorie drink, try adding 1 tablespoon of blackstrap molasses to a cup of boiled water.
Member Comments