Diet - iron

Alternative names

Iron in diet

Definition

Iron is a trace mineral found in every cell of the body. Iron is an essential mineral for humans because it is part of blood cells.

Function

Iron is part of hemoglobin in red blood cells and myoglobin in muscles. The role of both of these molecules is to carry oxygen. Iron also makes up part of many proteins and enzymes in the body.

Food Sources

The best sources of iron include:

• Oysters
  
• Liver
  
• Lean red meat (especially beef)
  
• Poultry, dark red meat
  
• Tuna
  
• Salmon
  
• Iron-fortified cereals
  
• Dried beans
  
• Whole grains
  
• Eggs (especially egg yolks)
  
• Dried fruits
  

Reasonable amounts of iron are also found in lamb, pork, and shellfish.

Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. These sources include:

• Whole grains
  o wheat
  o millet
  o oats
  o brown rice
  
• Legumes
  o lima beans
  o soybeans
  o dried beans and peas
  o kidney beans
  
• Seeds
  o almonds
  o Brazil nuts
  
• Dried fruits
  o prunes
  o raisins
  o apricots
  
• Vegetables
  o broccoli
  o spinach
  o kale
  o collards
  o asparagus
  o dandelion greens
  

If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.

Some foods reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to iron so it cannot be used by the body.

Side Effects

The human body stores some iron to replace any that is lost. However, continual low iron can lead to a type of anemia. (See iron deficiency anemia.) This is the most common nutritional deficiency worldwide.