The function of iron in the body is to carry oxygen to tissues via the bloodstream. It is a component in hundreds of proteins and is essential for proper metabolism. When iron is low, iron-deficiency anemia may result--fatigue and weakness are common symptoms. In this case an iron-rich diet can help, but iron supplementation should be discussed with a doctor. Iron is present in a variety of foods, both plant and animal in origin.
Heme Iron
Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in foods that once contained hemoglobin--animal foods like red meats, fish and poultry.
Nonheme Iron
Iron in plant foods is nonheme iron. Nonheme iron is added to iron-enriched and iron-fortified foods, like bread and cereal. Heme iron is better absorbed from food, but most dietary iron is nonheme iron. Nonheme iron absorption can be improved in the presence of iron absorption enhancers.
Iron Absorption Enhancers and Inhibitors
Foods that enhance the absorption of nonheme iron include meat, fish and poultry. Therefore eating chicken and spinach in a meal improves the amount of iron absorbed from the spinach. Foods rich in vitamin C are also good enhancers--foods like broccoli, Brussels sprouts, tomatoes, potatoes, bell peppers, cabbage and citrus fruits can increase absorption of nonheme iron. Foods that inhibit iron absorption include coffee and tea, calcium-rich dairy foods and soy foods. It is wise to consume these foods separate from iron-rich foods, if your iron intake is of concern.
Food Sources of Iron
Excellent sources of iron contain at least 3.5 mg of iron per serving; examples include clams, oysters, chicken or beef liver, iron-fortified breakfast cereal, white beans, soybeans, and lentils.
Good sources of iron contain between 2.1 mg and 3.49 mg of iron per serving; examples include ground beef and dark meat turkey, lima beans, chickpeas, split peas and kidney beans.
Other iron-containing foods with at least .7 mg of iron per serving include chicken, ham, lamb, pork, veal, fish and shellfish, tuna, nuts and seeds, pasta, oatmeal, dried fruit, and bran.
Recommended Iron Intakes
Under normal circumstances, the daily Recommended Dietary Allowances for iron at all age groups and genders are as follows: infants from 0 to 6 months old need 0.27 mg; infants from 7 to 12 months old need 11 mg; children from 1 to 3 years old need 7 mg; children from 4 to 8 years old need 10 mg; children from 9 to 13 years old need 8 mg; male adolescents from 14 to 18 years old need 11 mg; females need 15 mg; adult males from 19 to 50 years old need 8 mg; females need 18 mg; adults over 51 years old need 8 mg; pregnant women need 27 mg and lactating women need 9 mg.
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