Iron plays an important role in carrying oxygen on red blood cells to tissue throughout the body. Iron-deficiency anemia can occur if your diet doesn't contain enough iron or if you lose more blood than normal during monthly periods or from a bleeding disorder. Both plant and animal food sources contain iron, but iron from animal sources, called heme iron, has a higher absorption rate. If you need to increase your iron intake, adding heme iron will build your iron stores faster than non-heme iron from plants.
Heme Iron
Heme iron comes from hemoglobin. Organ meats such as liver contain the largest amount of heme iron. A 3-oz. serving of beef liver contains 5.8 mg of iron, while the same size portion of sirloin steak contains 2.9 mg. A 3.5-oz serving of chicken livers contains 12.8 mg. Dark chicken meat contains slightly more iron than white meat; a serving of dark meat contains 1.1 mg compared to 0.9 mg per white meat serving. Pork has the same amount of heme iron as white chicken meat, and salmon contains 0.7 mg per 3-oz. serving.
Non-Heme Iron
The iron in plants, called non-heme iron, makes up the largest dietary source of iron, according to the Office of Dietary Supplements. Fortified cereals can contain as much as 18 mg per serving, while one cup of boiled soybeans contains 8.8 mg. Kidney beans, lentils and other beans and legumes are also good sources of non-heme iron. Greens from turnips, mustard and beets also contain non-heme iron. Spinach has 3.3 mg per 1/2-cup serving. Enriched whole wheat and white bread each contains 0.9 mg per slice.
Absorption
The body absorbs between 15 and 35 percent of the heme iron you eat, according to the ODS, but absorbs just 2 to 10 percent of non-heme iron. When your iron stores fall below normal levels, your body absorbs more iron. Other dietary intake generally does not affect heme iron absorption, but can affect non-heme iron absorption.
Increasing Intake
You can increase your iron absorption through several dietary measures. Eating non-heme iron with heme iron increases the absorption of non-heme iron. Eating foods high in vitamin C such as citrus fruits along with non-heme iron can increase iron absorption six-fold, registered dietitian Reed Mangels, Ph.D. of the Vegetarian Resource Group reports. Substances that can decrease iron absorption include tannins found in teas, calcium and phytates, found in whole grains and legumes.
Member Comments