Which Foods Are Rich In Iron?

Iron is one of the most important nutritional elements that the human body needs, and the deficiency of this important mineral can lead to iron deficiency anemia. Many foods are rich in iron, and thus can help prevent the development of anemia if ingested regularly.

Characteristics of iron in food

Iron in foods is divided into two forms: heme iron and non-heme iron. Heme iron, which is in the ferrous state, is virtually found in all meat and is readily absorbed from the gut and utilized by the body. Non-heme iron, which is in the ferric state, is found in other food products, such as green vegetables and dried beans. Ferric iron is not directly absorbed from the gut and is therefore useless without any enhancers.

Which foods are rich in iron?

Iron is provided by a wide range of foods. Good sources of dietary iron include meats, such as red meat, poultry, tuna, oysters and salmon. These protiens, along with egg yolks, are the best sources of heme iron. Other sources, such as leafy vegetables, legumes and dried fruits are good in providing non-heme iron.

Substances that can alter the efficiency of iron absorption

Many substances in food enhance the absorption of iron. One of the most important enhancers is vitamin C. It enhances iron absorption by reducing the ferric iron to the more readily absorbed ferrous form. In addition, it also protects any iron in the ferrous form from being oxidized back to the ferric form. Other substances that can increase the efficiency of iron absorption are organic acids found in food, such as citric acid and lactic acid. There are also substances that inhibit the absorption of iron, mainly of the non-heme form. Phenolic compounds, which are found mainly in tea, coffee and red wine, can lead to decreased absorption of iron. Milk and antacids can do the same as well.

Knowing both the foods that provide iron and those that alter its absorption efficiency is a good step toward leading a healthy life without suffering from iron deficiency anemia.

Many substances in food enhance the absorption of iron