Iron is a vital mineral to the body, but if consumed either in excess or lack serious consequences can result, such as organ damage or anemia, respectively. Iron is involved with enzymes that participate in redox (reductions-oxidation) reactions that occur in every cell of the body. Iron also is required for proper development of amino acids, neurotransmitters, collagen and hormones. The electron transport chain, which is a process the body uses to produce ATP (energy), utilizes iron as part of electron carriers essential to the energy-producing process. Iron is stored mostly in the myoglobin and hemoglobin found in the muscle and blood, respectively. The recommended daily allowance (RDA) for males ages 14 to 18 years is 11 mg/day, and for adult men aged 18 years and older, it is 8 mg per day. Women require higher amounts of iron during their reproductive years. The RDA for women ages 14 to 18 years is 15 mg/day and from age 18 years until menopause and extinction of menstruation, women require 18 mg/day.
Meats
Meats not only provide high amounts of iron but also provide all eight essential amino acids the body must acquire from the diet to maintain normal growth, development and function. Meats are also a rich source of vitamins, minerals and fats (healthy and unhealthy). All meats, especially red meats, are a good source of iron. Some of the highest amounts of iron are found in the following meats (serving size, mg iron): raw octopus (4 oz., 5.99); canned clams (1 cup, 44.74); raw eastern oysters (1 cup, 16.52); raw western oysters (1 cup, 12.670); beef liver (4 oz., 6.97); veal liver (4 oz, 5.77); roasted venison (4 oz., 5.05); chicken hearts (1 cup, 13.09); duck (1.5 cups, 5.97); lean t-bone beef steak (4 oz., 4.14); and lean beef chuck roast (4 oz., 4.16).
Legumes, Nuts and Seeds
Legumes, nuts and seeds provide multiple health benefits. The American Heart Association recommends eating four to five servings per week. Legumes, nuts and seeds contain fiber, amino acids, vitamins and other minerals as well as iron.
Iron-rich legumes include the following (1 cup measure [mg iron]): garbanzo beans (4.74), great northern beans (3.77), kidney beans (3.23), lentils (6.59), navy beans (1 cup, 4.51) and cooked soybeans (8.84).
Iron-rich nuts and seeds include (serving size, mg iron) the following: dry roasted almonds (1 cup, 6.22), Brazil nuts (1 cup, 3.4), oil roasted cashews (1 cup, 7.86), dry roasted pistachios (1 cup 5.38), roasted pumpkin kernels (1 cup, 33.91) and sunflower seeds ( ¼ cup, 2.44).
Vegetables
The American Heart Association recommends consuming four to five servings per day of vegetables. Vegetables are low calorie, high nutrient foods. They contain fiber, vitamins, minerals and antioxidants. Green leafy vegetables tend to be the highest in iron. Iron-rich vegetables include (serving size, mg of iron) the following: cooked Swiss chard (1 cup, 3.96); kim chee style cucumber (1 cup, 7.23); Jerusalem artichoke (1 cup, 5.1); cooked palm hearts (1 cup, 2.47); baked potato skin (1, 4.08); spirulina seaweed ( ½ cup, 2.28); cooked fresh spinach ( ½ cup, 3.21); sundried tomatoes (1 cup, 4.91); tomato paste (1 cup, 7.81); and turnip greens cooked from frozen (1 cup, 3.18).
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- American Heart Association
Member Comments