Iron is an important mineral that aids in oxygen transport and cellular growth and regulation. If you are deficient in iron, you may experience fatigue, poor work production and reduced immunity. Iron occurs naturally in many foods in two types -- heme and non-heme. Heme iron is better absorbed by the body. Including both types in your diet may help boost your intake of this essential mineral. According to the National Institutes of Health Office of Dietary Supplements, adult males should take in 8 mg a day of iron, while adult females should take in 18 mg a day.
Animal Sources of Iron
Heme iron is found in animal sources. According to the Office of Dietary Supplements, or ODS, 3.5 oz. of chicken liver contains 12.8 mg of iron, while 3 oz. of beef chuck contains 3.2 mg of iron. Other good animal sources include chicken and turkey. In addition, fish and seafood, including oysters, halibut, crab, pork and shrimp, can supply you with iron.
Plant Sources of Iron
Non-heme iron can be found in plant-based foods. Though these foods are absorbed less efficiently than iron from animal sources, including these foods in your daily diet may help boost your iron intake. According to the ODS, a one-cup serving of kidney beans can supply you with 5.2 mg of iron, while a 1-cup serving of lentils contains 6.6 mg. Other good plant-based sources include soybeans, black beans, tofu, molasses, spinach and raisins.
Fortified Foods
Other sources of non-heme iron include fortified foods. The ODS says that a a 1-cup serving of fortified instant oatmeal contains 10 mg of iron. Other foods that may be fortified with iron include cereals and bread. You can check nutrition labels on products to see if iron has been added to these foods.
Member Comments