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Iron is an essential mineral that helps make hemoglobin, which allows red blood cells to carry oxygen throughout the body. The body cannot produce iron, so it must be obtained from foods like meat, seafood, eggs, spinach, and beans. A lack of iron can lead to iron deficiency anemia, characterized by fatigue and pale skin. Adults need around 8 mg of iron per day from both heme sources found in meat as well as non-heme plant sources, whose absorption can be enhanced by eating vitamin C.

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109 views2 pages

Untitled 2

Iron is an essential mineral that helps make hemoglobin, which allows red blood cells to carry oxygen throughout the body. The body cannot produce iron, so it must be obtained from foods like meat, seafood, eggs, spinach, and beans. A lack of iron can lead to iron deficiency anemia, characterized by fatigue and pale skin. Adults need around 8 mg of iron per day from both heme sources found in meat as well as non-heme plant sources, whose absorption can be enhanced by eating vitamin C.

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why is iron important?

daily recommendations
Iron is an essential mineral with many
important functions. One important function
is make hemoglobin, a protein in red blood
cells.

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Iron cannot be produced in the body, so it
must be obtained from food. A diet lacking in
iron rich foods may result in the
development of iron deficiency anemia.

iron deficiency anemia

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A condition characterized by inadequate
healthy red blood cells from low levels of *denotes adequate intake (AI)
iron.
Higher recommendations in women and during pregnancy are due to menstrual blood loss and
supply for the growing fetus. It is suggested that women with late-onset menopause should
Without iron, the body is unable to produce follow the RDA recommendations for younger women.
hemoglobin, which allows red blood cells to

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carry oxygen. Symptoms include fatigue,
shortness of breath, pale skin, brittle nails,
and pica (unusual cravings for non-nutritive
substances).

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iron rich food sources heme vs non-heme
heme There are two forms of iron in food: heme
and non-heme.

Heme is only found in animal products.


Heme is better absorbed in the body
meat seafood eggs compared to non-heme.
beef, turkey, oysters, clam,
pork, chicken, mussels, shrimp,
lamb haddock
Non-heme is primarily found in plant
products (grains, nuts, seeds, legumes, and
non-heme leafy greens). However, it can also be found
in some animal proteins.

ways to increase iron absorption:


vegetables cereals & grains fruit
spinach, broccoli,
potatoes, kale,
whole grain & enriched
bread, fortified
dried apricot,
prune juice,
1. Consume heme sources with non-heme sources
collards, peas breakfast cereals raisins
The body absorbs 2-3 times more iron from heme sources. Consuming both types of iron will increase the
absorption of non-heme iron. Remember the MFP factor- meat, fish, poultry- it enhances non-heme iron
absorption when they are present in the same meal !
soy beans &
products legumes
sweeteners 2. Take vitamin c with your source of iron
molasses, corn
soy milk, tofu lentils, beans syrup, maple Vitamin C has been shown to enhance both heme and non-heme iron absorption. In other words, consuming
(cooked, dried or syrup
canned) orange juice or another rich vitamin C source with an high-iron food can increase the body's absorption of iron.

sources:
1. “Iron-Rich Foods.” Iron-Rich Food | List of Meats And Vegetables | Red Cross Blood. Accessed August 25, 2020. https://www.redcrossblood.org/donate-
blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html.
2. “Iron.” The Nutrition Source, October 28, 2019. https://www.hsph.harvard.edu/nutritionsource/iron/.
3. Kohn, Jill. “Iron.” EatRight. Accessed August 25, 2020. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron.
4. “Iron Deficiency Anemia.” Mayo Clinic. Mayo Foundation for Medical Education and Research, October 18, 2019. https://www.mayoclinic.org/diseases-
conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034.
5. “Iron-Deficiency Anemia.” National Heart Lung and Blood Institute. U.S. Department of Health and Human Services. Accessed August 25, 2020.
https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia.
6. “Top Iron-Rich Foods List.” WebMD. WebMD, November 26, 2018. https://www.webmd.com/diet/iron-rich-foods.
7. “Office of Dietary Supplements - Iron.” NIH Office of Dietary Supplements. U.S. Department of Health and Human Services. Accessed August 25, 2020.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.

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