You probably already know that iron is an essential mineral for our bodies and that increasing your intake can alleviate symptoms of anemia like fatigue and headaches. What you may not know is that iron is absolutely vital to organ function, immunity, growth and development. It is a component of the hemoglobin in our blood and works to oxygenate the body's cells and organs. According to the National Institutes of Health (NIH), the recommended daily allowances (RDA) for iron is 18 mg per day for 19- to 50 year-old females and 8 mg per day for adult males and all adults over 50.
Delving a little deeper into the science of iron, you'll discover that food sources of the mineral are divided into two categories--heme and non-heme. Heme iron comes from animals and is the most bioavailable (or usable) by the human body. Liver is tops in terms of iron content, but all types of meat, fish and poultry fit the bill. Non-heme iron comes from plant foods including whole grains, enriched breads and cereals, legumes, dark leafy greens and blackstrap molasses. This type of iron is not as easily absorbed by our bodies. But if you're not a big meat eater, don't despair. Just consume these plant foods with either small amounts of heme sources (i.e. bean-based chili with a small amount of ground meat) or Vitamin C-rich foods (i.e. spinach salad with lemon vinaigrette).
What to Look for
When shopping for dark, leafy greens such as spinach or kale, look for crisp leaves with a vibrant green color. Avoid any that show signs of mold or discoloration. For legumes, you can choose between beans, peas or lentils in either dried or canned form. Meat and poultry should smell fresh, appear moist and come in packaging that is well-sealed and free of defects. Red meat should be red or deep purple in color--a brownish hue indicates that the meat is beginning to deteriorate.
Breads, cereals and other packaged grain foods are often fortified with iron. Look for the "% Daily Value" in the Nutrition Facts Panel in order to determine a food's iron content. Guidelines are set by the NIH and based on a daily value of 18 mg. According to the NIH, a low iron source will have 5 percent or less of the daily value, a good source will have 10 to 19 percent, and a high source features 20 percent or more.
Common Pitfalls
It's important to consider not only a food's iron content when shopping, but its overall nutritional value as well. If you have high blood pressure, note that canned legumes are often high in sodium. Choose dried varieties instead or thoroughly rinse canned legumes under running water. Meat and poultry may be high in calories and saturated fat--both of which are a red flag if you're following a heart healthy diet. Solve this by choosing lean meats like skinless, white-meat chicken and turkey, 93 percent lean ground beef, and round or sirloin cuts of beef.
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