Ensuring you're getting enough iron in your diet is necessary to prevent conditions such as anemia. Iron-rich foods are easy to find and cook with. You can add even more iron to your diet by incorporating vitamin C and beta-carotene into your meal plan.
Iron-Rich Foods
The body absorbs iron in two forms, heme iron and non-heme iron. Heme iron is best because the body more easily absorbs it. Heme iron is in red meat, poultry and seafood. Organ meats are particularly high in heme iron; 3.5 ounces of chicken liver contain 12.8 mg of iron, and 1 cup of turkey giblets contains 11.2 mg of iron. Adult men ages 19 to 50 need about 8 mg of iron per day, while women in the same age range need 18 mg each day. Vegetables, legumes, dairy products and fortified foods are also good sources of iron, but in the less easily absorbed form of non-heme iron. Adding 1 cup of spinach to an entree of beef or chicken will add 6.4 mg of iron to the meal. Eating red meat, such as beef or lamb, helps increase absorption of non-heme iron.
Vitamin C
Vitamin C, or ascorbic acid, increases your body's absorption of iron. The Iron Disorders Institute notes that consuming 100 mg of ascorbic acid helps increase iron absorption by about 4 times. The best sources of vitamin C are citrus fruits, such as oranges and lemons; 1 cup of orange juice contains 124 mg of vitamin C. Fruits such as strawberries, and vegetables such as broccoli, are other sources of vitamin C; 1 cup of each contains more than 100 mg of vitamin C.
Beta-Carotene
Beta-carotene is naturally present in plants and animals and helps the body form vitamin A. Studies cited by the Iron Disorders Institute found that iron absorption significantly increases with beta-carotene consumption. Good sources of beta-carotene are colorful vegetables and fruits, such as sweet potato, pumpkin and spinach. One baked sweet potato contains 16,803 mcg of beta-carotene. Consume beta-carotene by eating whole foods rather than taking supplements, notes the Iron Disorders Institute; supplements may cause the progression of some cancers.
Tips
Cooking vegetables reduces the amount of iron absorbed, so eat raw vegetables instead. Adding red meat to any meal enhances the body's absorption of iron in the other components of the meal. Avoid drinking coffee and tea and eating eggs if you are low in iron; these foods reduce your body's ability to absorb iron. If you're considering iron supplements, discuss them with your doctor first. Too much iron can lead to dangerous conditions, such as liver damage and diabetes.
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