Iron is an essential nutrient; the body needs a certain amount of iron to function normally. Iron is present in the blood in the form of hemoglobin, a protein that transports oxygen in the blood. Iron is also essential for the synthesis of a large number of proteins and enzymes, and for proper functioning of several metabolic enzymes. Getting the right amount of iron in your diet is important.
Meat
Iron in foods comes in two forms: heme and non-heme iron. Heme iron is found only in animal foods, such as meat, poultry and fish. Heme iron is absorbed more efficiently than non-heme iron, which is present in fruits and vegetables. Iron in plant foods is less bioavailable, so it is not readily absorbed by the body. On the contrary, heme iron is derived from hemoglobin in red blood cells and is far more bioavailable. Furthermore, heme iron is released directly inside the intestinal mucosal cell.
Vegetables and Fruits
With careful planning, a vegetarian diet can be healthy and rich in iron. Non-heme iron is present in fruits like oranges, lemons and limes, and in vegetables such as spinach, potatoes and legumes. However, only 2 to 20 percent of non-heme iron is absorbed from plant foods, according to Ohio State University. Vegetarians may have lower iron stores in their bodies. Foods that contain moderate amounts of vitamin C, such as fruits and vegetables, help the body absorb more non-heme iron from plant foods, according to the Virginia Cooperative Extension.
Enriched or Fortified Foods
Appreciable amounts of iron are lost as a result of cooking, because the heat-sensitive heme pigment protein denatures and the iron undergoes oxidation. Foods fortified or enriched with iron, such as enriched bread, rice, cornmeal and fortified cereals, can help boost iron intake. Babies and young children are usually at risk for low iron levels, so the use of iron-fortified foods is important for them.
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