Iron is an essential mineral that can be obtained from a variety of dietary sources. There are two main types of iron found in food: heme iron and non-heme iron.

Heme Iron (Most Readily Absorbed)

Heme iron is found in animal-based foods and is more efficiently absorbed by the body. The following are significant sources:

  1. Red Meat: Beef, lamb, and pork are excellent sources.
  2. Poultry: Chicken, turkey, and other birds, especially dark meat, are good sources.
  3. Seafood:
    • Shellfish such as clams, oysters, and mussels.
    • Fish like salmon, tuna, and sardines.

Non-Heme Iron (Plant-Based, Less Absorbed)

Non-heme iron is found in plant-based foods and fortified products. It is less readily absorbed but still important, especially for vegetarians and vegans. Significant sources include:

Plant-Based Foods:

  1. Legumes:
    • Lentils
    • Chickpeas
    • Beans (black beans, kidney beans, pinto beans, etc.)
  2. Tofu and Tempeh: Popular in vegetarian and vegan diets.
  3. Nuts and Seeds:
    • Pumpkin seeds
    • Sunflower seeds
    • Sesame seeds
  4. Whole Grains:
    • Quinoa
    • Brown rice
    • Fortified cereals (check labels for iron content)
  5. Dark, Leafy Greens:
    • Spinach
    • Kale
    • Collard greens
  6. Dried Fruits:
    • Raisins
    • Apricots
    • Prunes

Fortified and Enriched Foods:

  • Many breakfast cereals, bread, and pasta are fortified with iron.
  • Plant-based milk (almond, soy, or oat) is often fortified.

Enhancing Iron Absorption:

  • Vitamin C: Consuming vitamin C-rich foods alongside non-heme iron sources can significantly enhance absorption. Examples include citrus fruits, tomatoes, bell peppers, and strawberries.
  • Avoiding Inhibitors: Certain substances reduce iron absorption, such as:
    • Phytates: Found in whole grains and legumes (soaking or fermenting can reduce their impact).
    • Calcium: High calcium intake during a meal may interfere with iron absorption.
    • Tannins: Present in tea, coffee, and wine, they can inhibit iron absorption.

Daily Iron Recommendations:

The recommended daily intake varies by age, gender, and life stage:

  • Men and postmenopausal women: ~8 mg/day
  • Premenopausal women: ~18 mg/day
  • Pregnant women: ~27 mg/day

Incorporating a mix of heme and non-heme iron sources into your diet, along with strategies to enhance absorption, can help ensure adequate iron levels.