Ferritin is a type of protein that aides in the storage of iron within your body. Iron is an essential nutrient that plays a role in the transport of oxygen in your red blood cells as well as the growth of cells. Low ferritin levels are a manifestation of iron deficiency, which, according to 2011 information from the World Health Organization, is the most common nutritional deficiency in the world. However, this condition is easily correctable by increasing your intake of iron-rich foods.
Understanding Ferritin
Approximately 30 percent of the iron in your body is stored as either ferritin or an iron complex. The rest is found circulating throughout your bloodstream. Ferritin is retained chiefly in the liver, but can also be found in the spleen, bone marrow and skeletal muscles. Low ferritin levels may represent deficient iron intake, higher nutritional needs, reduced absorption of iron or an excessive loss of blood.
Factors Affecting the Absorption of Iron
According to the Office of Dietary Supplements, approximately 10 to 15 percent of the iron you consume is actually absorbed by your body. One factor affecting this percentage is the type of iron you consume. There are two types of iron contained in food: heme and non-heme. Heme iron is more readily absorbed by your body than non-heme iron and is the preferred form of iron. Heme iron is primarily found in animal sources such as fish, meat as well as poultry. Non-heme iron is found in grains, beans, vegetables, nuts and fruits. You can boost the absorption of non-heme iron by consuming non-heme foods in conjunction with heme foods, vitamin C or by using iron cookware. You should avoid consuming high quantities of coffee, tea, calcium or fiber-rich foods with non-heme foods, as it reduces the absorption of non-heme iron.
Dietary Sources of Iron
Iron occurs naturally in some foods, while other foods are fortified with it. Chicken liver is one of the richest sources of heme-iron with 12.8 mg per 3.5 oz. serving. Other good sources of heme-iron include beef, beef liver, oysters, clams and turkey. Of the non-heme foods, fortified oatmeal possesses the highest content of iron with 10 mg per cup. Other good food sources of non-heme iron include lentils, black beans, kidney beans, lima beans, navy beans, soybeans, tofu and spinach.
Recommended Daily Intake
The recommended daily intake of iron established by the National Institute of Medicine is 8 mg a day for males over the age of 19 and 18 mg daily for females ages 19 to 50. Over the age of 50, women need only 8 mg daily. Vegetarians have slightly higher needs due to the intake of mostly non-heme foods. Male vegetarians require 14 mg a day, while female vegetarians require 33 mg daily until age 51.
