Iron is a vital nutrient. Your body needs iron to make hemoglobin, the protein found in red blood cells that carries oxygen from the lungs to the rest of the body. A low iron intake can lead to iron deficiency anemia. This condition can cause mental and physical impairment, especially in teenagers. There are two forms of iron: heme and non-heme. The heme iron comes from animal sources, and is more readily absorbed by the body than the non-heme iron in vegetables.
Iron Recommendations
Your recommended dietary allowance of iron depends on your age, lifestyle and gender. The RDA for girls ages 14 to 18 is 15 mg, and it's 11 mg for boys of the same age. For people 19 to 50, the RDA is 8 mg for men and 18 mg for women. The RDA of iron increases to 27 mg during pregnancy, as extra blood cells must be made and supplied to the fetus.
Meat
Red meat, especially beef, provides high amounts of heme iron. Lean beef has 20 percent of the daily value in a 3 oz. serving. Meat is also a good source of protein, which you need for energy, growth and development. However, red meat is high in saturated fat, which can increase the risk of cardiovascular disease. Poultry, eggs and fish also contain iron and protein, and are lower in fat.
Vegetables
Green leafy vegetables contain non-heme iron. Collard greens, spinach, turnip greens and kale are some of the best vegetables sources of iron. Collard greens contain 2.2 mg and turnip greens contain 3.2 mg of iron per cup. Cooked spinach provides more iron than canned spinach. Asparagus, peas and broccoli are also good sources of iron. Vegetables are low in calories and also contain essential nutrients, such as fiber and folate.
Considerations
To maximize the absorption of iron, combine iron-rich foods with foods that are rich in vitamin C, including plantains, peppers, tomatoes, citrus fruit, Brussels sprouts and asparagus.
Pregnant women should not eat liver, even though it is high in iron. Although you need some vitamin A, the high levels of vitamin A in liver can harm your fetus.
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