Iron intake is essential for proper oxygen transport in the blood and the regulation of cell growth, and it is an important component of enzymes required for health. We consume iron in two forms: heme and nonheme. Heme is the most easily absorbed, with approximately 15 to 35 percent absorbed from food sources. Heme is found in beef, poultry and seafood. Nonheme iron, found in plant foods, is the most abundant form of iron in food, but only 2 to 20 percent of the iron is absorbed by the body.
Iron Requirements
The Institute of Medicine recommends all men and women over the age of 50 get 8 milligrams per day, while nonpregnant women of childbearing age get 18 mg per day. Pregnant women should increase intake to 27 mg per day. Iron deficiency anemia can result if enough iron is not absorbed, particularly in women.
Enhances Absorption
Iron absorption from nonheme sources can be enhanced by other food components. A review published in 2004 in the "International Journal for Vitamin and Nutrition Research" reported that ascorbic acid, or vitamin C, is the most efficient enhancer of nonheme iron absorption. Nonheme iron absorption is also increased when consumed with meat protein.
Vitamin C Sources
Vitamin C can be found in a variety of fruits and vegetables in varying amounts. A 6-ounce serving of orange juice or one medium orange provides around 70 mg of vitamin C. A cup of whole strawberries provides around 85 mg, while a medium baked potato provides only 17 mg of vitamin C. Include these foods when consuming nonheme iron food sources to help your body absorb the greatest amount of iron.
Prohibits Absorption
Other foods can interfere with iron absorption if consumed at the same meal. Calcium, tannins found in tea, polyphenols, protein in soybeans and phytates found in legumes and whole grains can prevent iron from being absorbed.
Member Comments