Iron is among the most common metals found on earth and is a critical component of all forms of life. As humans, we need to ingest a certain amount of iron so our bodies can function properly. Iron plays an important role in protein’s delivery of oxygen throughout the body and helps ensure normal cell development and function. It builds the immune system’s response to disease and makes it less susceptible to the negative effects of stress. Iron also inhibits fatigue and help the body maintain a positive energy level. Without the needed amount of iron, people may tire more easily and suffer from frequent infections. They may experience a rapid heart rate and feel emotionally irritable. Some commons signs of iron deficiency are pale skin, a reduced appetite, and an inability to focus attention.
How to Get More Iron
While iron can be taken through nutritional supplements, the best way to give your body an adequate supply of iron is through the foods you eat. The recommended amount of daily iron intake for adults is eight milligrams a day for men. However, women under the age of fifty need more iron and are advised to take at least eighteen milligrams per day. There are two different kinds of iron when it is derived from food: heme and non-heme. Heme iron is primarily found in animal meat and originates from hemoglobin and myoglobin. It is better at being absorbed, with up to 25% of heme iron from animal foods being taken in by the body. Non-heme iron is found in plants and is often more readily integrated into the average diet. However, the body only absorbs between 2% -20% of non-heme iron from food, with the average person absorbing as little as 2%.
10 Foods to Find Iron
Both forms of iron can easily be found in a wide variety of foods. Here are ten groups of food which will help you get the daily iron intake you need:
1. Liver is an excellent source of heme iron.
2. Lean cuts of beef, lamb, and pork have many nutritional benefits and are a powerful source of heme iron.
3. Shellfish contains heme iron, which can be found in shrimp, oysters, clams, and crab.
4. Most fishes such as salmon, halibut, and tuna are smart choices because they deliver protein and are rich in heme iron.
5. Light or dark meat chicken, turkey, and egg yolks are a great way to ingest heme iron.
6. Cereals, breads, pasta, grits, rice and even oatmeal can contain non-heme iron, if they have been are fortified with the mineral.
7. Beans are a great place to find non-heme iron such as soybeans, lima beans, kidney beans, chick peas, black eye beans, pinto beans, and lentils.
8. Tofu is an excellent source of both soy protein and non-heme iron.
9. Leafy green vegetables such as broccoli, asparagus, parsley, collard greens, turnip greens, cabbage, and mustard greens are good resources of non-heme iron. Dark green spinach is especially packed full with iron.
10. Dried fruits and nuts are a healthy snack food for both children and adults and contain non-heme iron. Good choices are: raisins, dates, figs, prunes, and apricots, walnuts, cashews and sunflower seeds.
Iron and Vitamin C
The body’s rate of iron absorption from all of the aforementioned foods can be aided if taken with vitamin C, from either citrus fruits or a supplement. Vitamin C is especially effective when taken with non-heme iron, which really benefits from the absorption boost. So take your vitamin C with your leafy green vegetables and be sure to regularly eat foods with the all important mineral – iron.
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