Iron is an essential component of hundreds of proteins and enzymes in your body. It aids in oxygen transport and energy metabolism and plays a role in DNA synthesis. Iron-rich foods include both animal and plant sources. The amount of iron your body can absorb from your diet depends on the type of iron you eat and the other types of food eaten at the same meal. According to the Linus Pauling Institute of Micronutrient Research, adult males should consume 8 mg of iron each day while adult females should consume 18 mg each day.
Animal Sources
Animal sources of iron contain heme iron. Heme iron is absorbed better by your body than non-heme iron, the type of iron from plant foods. Good sources of heme iron include beef, chicken, turkey and fish. For example, a 3.5-oz. serving of cooked chicken liver provides 12.8 mg of iron and 3 oz. of beef tenderloin provides 3 mg of iron. A 3-oz. serving of tuna or chicken breast each contribute 1 mg of iron to your diet.
Plant Sources
Vegetables and other plant sources can be good sources of non-heme iron. A 1/2-cup serving of spinach contains approximately 2.4 mg of iron and a similar serving size of green peas adds 1.5 mg of iron. A 1/2 cup of sweet potato contains approximately 1 mg of iron. Other plant sources of non-heme iron include walnuts, beans and prunes. Absorption of non-heme iron by your body is affected by the other types of food you eat during the same meal.
Iron Absorption
Heme-iron is absorbed two to three times more efficiently than non-heme iron. Eating heme-iron along with non-heme sources of iron at the same meal enhances your body's ability to absorb non-heme iron. Foods containing vitamin C also increase your body's ability to absorb and use non-heme iron when eaten at the same meal. The Centers for Disease Control and Prevention reports that some substances in coffee, tea and some legumes and whole grains can decrease the amount of non-heme iron your body is able to absorb.
Considerations
Eating a well-balanced, healthy diet by following the Dietary Guidelines for Americans can help you get enough iron into your body. Adolescent girls and women of childbearing age should pay special attention to iron intake because they are at a higher risk of an iron-deficiency due to menstruation. Talk to your doctor if you are concerned about your iron levels and to find out if an iron supplement is recommended for you.
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