Iron is an essential nutrient that carries oxygen to cells. It is found in many foods, and it is very important to ensure daily intake is high enough. People who do not each enough iron can develop anemia, which causes fatigue, weakness and a lowered immune system, according to the National Institutes of Health (NIH).
Dietary Reference Intakes
Dietary Reference Intakes, or DRIs, are developed by the Institute of Medicine to publicize the recommended amount of various nutrients that healthy people should eat each day. Dietary Reference Intakes vary depending on age and sex and also on whether a woman is pregnant or breastfeeding. The NIH says the recommended average daily intake for iron is 11mg a day for 14- to 18-year-old males and 15mg a day for 14- to 18-year-old females. 19- to 50-year-old males only need 8mg of iron each day, while 19- to 50-year-old females need 18mg a day.
Heme Iron
Heme iron is found in meats such as chicken, beef, turkey and fish. Heme iron is the most well-absorbed type of iron because it is derived from hemoglobin, a protein in red blood cells that carries oxygen to various cells, the NIH says. Three ounces of beef chuck has approximately 3mg of heme iron, while 3 oz. of dark meat turkey has about 2.3mg of heme iron. Pork, tuna and shrimp also contain some heme iron.
Non-Heme Iron
Plant foods such as beans, lentils, tofu, nuts and grains all have non-heme iron, which is the most common type of iron in foods. Non-heme iron is not absorbed as well by the human body as heme-iron is, though it is still healthy to eat. The NIH recommends eating some heme and some non-heme iron every day. Three-fourths of a cup of iron-fortified cereal can have up to 18mg of iron. Other good sources of non-heme iron include soybeans and lentils, which have 8.8mg and 6.6mg of non-heme iron for one cup, respectively.
Vitamin C and Iron Absorption
According to the NIH, iron in foods is actually absorbed better by the body when consumed at the same time as a food or beverage that is rich in vitamin C. This is especially true for non-heme iron from plant foods. Foods such as oranges, grapefruits and bell peppers are full of vitamin C and will boost iron absorption. Drinking a glass of orange juice while eating a dish with a non-heme iron containing foods such as beans will also increase iron absorption.
Iron Inhibitors
According to the Hoffman Medical Center, several things in the diet can inhibit iron absorption. Phytates are a component of some foods that bind to non-heme iron and decrease absorption. Excess fiber intake from foods such as whole grains and nuts can increase the excretion of iron. Milk is also thought to decrease iron absorption because of the high levels of calcium and phosphorus. Finally, tannins, which are found mostly in tea and coffee, can inhibit the absorption of iron, according to the Hoffman Medical Center. To maintain good levels of iron, you should limit consuming these inhibitors when eating iron-rich foods such as beef.
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