Iron is a mineral found in the earth and in the human body. Iron helps the red blood cells in the body carry oxygen. A decreased amount of iron in the body may lead to conditions such as anemia. Women who are childbearing age, vegetarians and children have an increased risk of developing iron deficiency. Eating iron-rich foods may help prevent complications such as anemia. The two forms of iron available from food sources are heme and non-heme. Vegetarians have higher iron recommendations than non-vegetarians because heme iron is more readily absorbed in the body and only available in animal tissue, not plants, according to the Institute of Medicine.
Beef, Poultry and Seafood
Animal products such as beef, poultry and fish contain large amounts of heme iron. The darker meats and livers of animals such as a cow, duck and chicken have excellent sources of the iron. Egg yolks are also high in iron. Types of fish that contain iron include tuna, halibut and salmon. In addition to fish, seafood such as oysters, crabs, shrimp and clams contain heme iron.
Leafy Greens, Potato and Beans
Leafy green foods such as spinach, kale, broccoli, Brussels sprouts, cabbage and turnip greens contain healthy amounts of iron. Pairing leafy green vegetables with foods high in vitamin C may help the body absorb the iron from the plants. Beans such as lima beans, pinto beans, black-eyed peas and green peas are good sources of iron. Eating potatoes with the skin provides an additional plant source of iron. Soybeans and products made from soybeans such as tofu help provide iron.
Fortified Cereals, Pasta and Breads
Manufacturers fortify pasta, breads and cereals with iron. Products commonly enriched with iron include ready to eat cereals, whole grain bread, white bread, grits and oatmeal. Adding foods with vitamin C, such as strawberries or tomatoes to enriched cereals, pasta and breads may help the body absorb the iron.
Blackstrap Molasses
Blackstrap molasses is a form of molasses that sweetens foods such as beans and contains high amounts of iron. Some individuals may add blackstrap molasses to baked goods such as gingerbread and use it to baste a turkey.
Member Comments