Iron deficiency, a common mineral deficiency, can result from inadequate intake, poor absorption or excessive blood loss. Iron plays a critical role in body, namely in allowing for the transport of oxygen to all cells. Thus, an iron deficiency can result in a variety of symptoms affecting many organ systems. Individuals with an iron deficiency can present with fatigue and weakness, decreased cognitive functioning or increased susceptibility to infection. For these reasons, you should adopt a diet plan that incorporates iron-rich foods to allow for normal functioning of the body.
Iron From Meat
Dietary iron comes in two forms: heme and non-heme. Heme-iron, commonly found in meat proteins, is readily absorbed within the body. Absorption of this form ranges between 15 percent to 35 percent. Sources include red meat, poultry, liver, kidney, pork and seafood including clams and oysters. Your diet plan should include leaner cuts of meat to reduce overall cholesterol and saturated fat intake. For this reason, even though they are excellent sources of iron, avoid organ meats such as liver and kidney.
Iron From Plants
Non-heme iron, more common in plant sources, is a less readily absorbed than heme-iron. Absorption of this form ranges between 2 percent to 20 percent. Leafy green vegetables such as spinach, kale and broccoli as well as beans, tofu, and legumes are rich in iron. Your diet should include foods that provide non-heme iron, including fortified grains such as breads, oatmeal, cereals and grits. If you are vegetarian, a combination of these foods can provide the daily requirement for iron. For non-vegetarians, these sources can play a complementary role in a balanced diet plan.
Iron Absorption Factors
When constructing your diet plan, keep in mind that the ability to absorb iron can also be affected by other food constituents. For example, non-heme iron is more readily absorbed in the presence of vitamin C. Foods rich in Vitamin C include citrus fruits, strawberries, broccoli, tomatoes and sweet red peppers. On the other hand, there are foods that reduce the body's ability to absorb iron. For example, tannins found in teas and red wine can reduce iron absorption. Also, foods rich in oxalates such as spinach, chocolate, rhubarb and beets can often bind iron tightly, reducing the amount available for absorption. Finally, calcium-rich foods such as soy or dairy products can also interfere with absorption.
Conclusion
The human diet can be a rich source of iron, but your daily requirement for iron varies depends of the presence of various risk factors for iron deficiency: pregnancy, nutritional status, menstruation and comorbid conditions. As iron deficiency can result from a variety of medical disorders, the underlying medical condition must first be sought. For these reasons, it is critical to consult your physician when considering any diet plan to remedy iron deficiency.
References
- National Institutes of Health, Office of Dietary Supplements: Iron; 2007
- "Goodman and Gilman's Phamacological Basis of Therapeutics, 11e" : Chapter 53. Hematopoietic Agents: Growth Factors, Minerals, and Vitamins; L.L. Brunton et al. 2005.
- "Williams Hematology, 8e"; Chapter 42. Disorders of Iron Metabolism; MA Lichtman. 2010.
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