1. Tips and Types
There are two types of iron available in food sources: heme iron, which is available in animal sources of iron, and non-heme iron, which is found in vegetables. Iron-rich foods coming from animal sources are more easily absorbed in the body and can even increase the absorption of non-heme iron if consumed in the same meal. When choosing your iron-rich diet, it is important to remember that pregnant and lactating women should not eat liver, which, while high in iron, is also high in Vitamin A. Large doses of Vitamin A have shown to be harmful to your baby.
2. Honing In On Heme
Heme iron from animal products is the most easily absorbed, meaning that most non-vegetarians have no problem getting a sufficient amount of iron in the diet. However, many vegetarians choose to include fish in their regular diets due to the healing qualities of fish oils. Iron-rich fish is another reason to add fish to your otherwise vegetarian diet. Particularly great sources of heme iron include clams, oysters, sardines, shrimp and mussels.
3. Another Reason for Healthy Eating
Iron-rich vegetables, seeds, grains and beans may contain non-heme iron, which is harder to absorb; however, it is easier to include an abundance of these foods in your daily diet. In the long run, a healthy diet should include a balance of iron, regardless of the source. Excellent non-heme sources of iron include enriched breakfast cereals, breads and pastas, beans, pumpkin seeds, baked potatoes with the skins intact and asparagus.
4. Get More From Every Meal
Certain foods are considered iron absorption enhancers. Therefore, some food combinations can ensure the highest possible absorption of iron in the blood. Foods that aid in iron absorption include lean poultry and fish, fruits in general but citrus fruit, strawberries and cantaloupe in particular and vegetables such as broccoli, green and red peppers, Brussels sprouts, tomato and potatoes. White wine, in moderation, will also aid in the absorption of iron.
5. Limiting the Loss of Iron With Each Bite
Just as certain foods enhance the absorption of iron, others inhibit absorption. Making sure that you avoid iron inhibitors is extremely important if you suffer from anemia or other forms of iron deficiency. Foods to watch out for include caffeine including coffee, tea and soft drinks, sweet potatoes, rhubarb, chard, beet greens, spinach, soy products in general and bran. Additionally, red wine has the opposite effect of white wine, inhibiting iron absorption.
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