Best food groups: Meat, seafood, beans
Also consider: Beef chuck, clams, turkey (dark and light meat), chicken leg, bluefin tuna, chicken breast, halibut, crab, pork, white tuna (canned)
Also consider: Fortified cereals, long-grain enriched rice, lima beans, navy beans, firm tofu, black and pinto beans, molasses. Adding ascorbic acid (vitamin C), meat, and alcohol can increase iron availability from non-heme sources.
What is iron and why is it so important? Iron is one of the most abundant minerals on Earth and is vital to our existence, yet the World Health Organization deems iron deficiency the number one nutritional disorder that plagues our world. Iron is a mineral whose job is to bind oxygen in red blood cells. Without it, our red blood cells would not be able to carry oxygen for our body to function! This mineral controls fifty genes, and maybe even more, directly or indirectly. The intestine decides how much iron is absorbed at any given moment, based on need.
We lose about half of our daily iron loss from our intestine, and the other half from shedding skin cells and urine. Main reasons for iron deficiency are: low intake of bioavailable iron (American vegetarians can have diets that contain 10 percent bioavailable iron, and therefore require 1.8 times more iron consumption than those eating a mixed diet containing meat); inadequate absorption; decreased stomach acidity, commonly caused by the bacteria H. pylori; and excessive blood loss. Symptoms of mild to moderate forms of iron deficiencies include impaired cognitive function, decreased immunity, fatigue, inability to regulate body temperature properly, shortened gestation in pregnancy, preterm birth, and lower birth weight.
How much is enough?
The DV for iron is 18 mg, based on a 2,000-calorie diet.
Some suffer from blood disorders that cause iron to build up in the body. High iron is a leading risk factor for heart disease in post-menopausal women and men. One of the most effective ways of decreasing iron stores is to donate blood. In fact, donating a pint of blood removes about 200 to 250 mg of iron from the bloodstream and can reduce a person's risk for heart disease.
Did you know? Women using contraceptives lose on average 60 percent less blood during menses. Their need for iron is reduced to 11 mg per day, compared to 18 mg per day for women who do not use oral contraceptives. Those who run regularly may also require as much as 30 percent more iron, due to ruptured blood cells in their feet!
Supplements: There are two forms of supplemental iron: ferrous and ferric. The best absorbable forms of iron are ferrous fumarate, ferrous sulfate, and ferrous gluconate, the best of the three being ferrous fumarate, because it has higher percentage of elemental iron. Men and postmenopausal women should avoid supplements with iron unless advised by a physician.
Did you know?
Want your children to perform better in school? You might want to consider giving them braunschweiger, or any other food high in iron, for breakfast. Iron deficiency is the most common nutrient deficiency in the United Stated and it has been related to poor cognitive development, intellectual performance, and academic achievement. Good news is that correcting iron deficiency can help kids do better in both mental and physical performance.
1. Liver (pork, chicken, or beef)
Chicken liver contains the most heme, which makes it the most bioavailable form of iron of any food!
2. Soybeans
Soy, because of the plant compound called phytate, has mostly been considered a less than optimal source of iron. However, all soy may not be created equal. A Japanese study found that when a fermented soybean liquid called shoyu (a.k.a. soy sauce) was added to the diet, iron absorption was enhanced in both animal and human studies.
3. White Beans
White beans are an excellent source of copper, folate, iron, magnesium, manganese, and phosphorus, and a good source of calcium, potassium, and zinc. White beans have also been shown to lower LDL cholesterol levels.
4. Lentils
Available in varieties ranging in color from yellow to red-orange to green, lentils are an excellent source iron as well as numerous other minerals and vitamins . The latest dietary guidelines suggest that Americans fill half their plate with fruits and vegetables to meet the recommended serving amounts of produce. The good news is that legumes, such as lentils, count as a vegetable. A Penn State study found that though lentils and other legumes provide an array of nutrients that could mitigate disease and improve health, on any given day only 7.9 percent of adults consume legumes.
5. Spinach
Spinach is an excellent source of iron as well as a slew of other nutrients . Although spinach contains nonheme iron and the oxalate component is thought to decrease iron absorption, a human study found very little influence of oxalates in the absorption and bioavailability of this mineral.
6. Kidney Beans
Kidney beans are an excellent source of fiber, manganese, molybdenum, potassium, phosphorus, and protein, and a good source of copper and magnesium. They are an excellent source of folate and a good source of thiamine and vitamin K. Although kidney beans are a rich source of iron, they are also high in phytates and polyphenols, which can block iron absorption. White beans may be a good companion to mix with kidney beans, as they were found to contain an unknown substance that increases iron bioavailability.
Kidney beans are thought to have originated in Peru and Indian traders brought them throughout South and Central America. The red bean made its way to Europe on the mid-fifteenth century and was brought to North America via exploring Spanish conquistadors.
7. Jerusalem Artichokes
Jerusalem artichokes are technically tubers that are similar to potatoes, but their carbohydrate content is mainly made up of inulin rather than starch. Inulin has prebiotic properties that help friendly bacteria thrive. Besides being a excellent source of iron, Jerusalem artichokes are also a good source of fiber, phosphorus, and potassium.
Jeruselum artichokes are not from Jerusalem or anywhere near the Middle East. In fact, they hail from regions of North America and were brought to France by early settlers.
Source: USDA National Nutrient Database for Standard Reference, Release 24