Iron is important for cell production and the transportation of oxygen throughout the body. Insufficient iron can result in anemia, which can cause sluggishness, tiredness, low productivity, an inflamed tongue and increased susceptibility to illness. Iron deficiency is the number one nutritional disorder in the world, according to The World Health Organization.
Two Types of Iron
There are two types of iron--heme and non-heme. Heme sources are more easily absorbed and utilized by the body, but non-heme make up the majority of dietary fiber. Proteins from meat sources and foods, such as tomatoes, broccoli, potatoes, cantaloupe, strawberries, grapefruit and oranges increase the ability of the body to absorb non-heme iron. Eating legumes, soy and whole grains can have the opposite effect and reduce the body's ability to absorb non-heme iron, so be careful how much of these foods you eat if you are low on iron.
Heme Iron Sources
Chicken liver is one of the best sources of heme iron, containing 70 percent of the U.S. Food and Drug Administration's recommended daily value (RDV) of iron per serving. Beef, clams, dark meat turkey and oysters all contain at least 10 percent of the RDV per serving. Other foods containing significant amounts of heme iron are chicken, tuna, light meat turkey, halibut, crab, pork and shrimp.
Non-Heme Iron Sources
Foods that come from plant sources provide non-heme iron. Vegetables, fruits, legumes and nuts all contain iron. Soybeans have 50 percent and lentils have 35 percent of the daily requirements for iron. Kidney, lima and navy beans all have 25 percent of the RDV of iron. Boiled spinach, tofu, molasses and black and pinto beans all have 20 percent of the needed iron per serving. Other good sources of non-heme iron are frozen spinach, black-eyed peas, whole wheat bread and raisins. Fruits high in iron are plums, figs, cherries, bananas, berries and melons.
Iron-Fortified Foods
Foods fortified with iron or say "iron-enriched" are also from non-heme sources. Some cereals contain 100 percent of the RDV of iron, whereas some have as little as 25 percent. Fortified oatmeal has 60 percent of the daily requirement for iron. Iron-enriched white bread and grits have 6 percent of the daily requirement for iron.
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