Iron-Rich Foods:

What You Need to Know

Have you wondered how to get more iron-rich foods in your diet? After all, iron deficiency is the most common nutritional deficiency. Therefore, it can be hard to get enough iron-rich foods, especially for women and children. According to the World Health Organization, iron is the only nutrient deficiency that is significantly prevalent in both developed and developing countries. In fact, over 30% (2 billion) of the world population is anemic. So, in today’s relevant blog, I will explore iron-rich foods, why we need them and how much we need to consume.

The intention of this “Iron-Rich Foods” blog is to raise awareness on the importance of iron in our diet for optimal body functioning. Additionally, it’s hoped this blog will inspire you with new, creative, iron-rich meals.

Why We Need Iron:

• Makes red blood cells; therefore, if we don’t have enough this is known as Iron Deficiency Anemia
• Transports oxygen throughout the body. Consequently, helps provide body with energy
• Supports the brain and immune system
• Necessary for infant development if pregnant
• Helps maintain healthy skin, hair and nails

What are the top iron-rich foods? Find out what you need to know to get enough #iron! #dietitian #blogger #anemia Share on X

Two Types of Iron

First, it is essential to differentiate the two different forms of iron:

Heme Iron – The most readily absorbed form of iron; found in meat, shellfish, poultry and fish. On average, people absorb between15-35%of the heme iron in food. Interestingly, the body absorbs two to three times more heme iron versus the non-heme form. Additionally, in meat, fish and poultry about half (55-70%) of the iron is heme form (not 100% heme iron) with remaining non-heme iron.

Non-Heme Iron – Less well absorbed (around 3 to 20% absorption) but much more abundant form of dietary iron. It’s found primarily in plant foods (legumes, grains, nuts, seeds, some vegetables) along with iron-fortified foods such as infant cereals.

Absorption of Iron-Rich Foods

Since many iron-rich foods can still be poorly absorbed by the body, especially non-heme sources, it is imperative to optimize absorption through food pairings.

First, be aware of iron absorption inhibitors. These include: tannins in coffee or tea, calcium, and fibre (phytates), which can decrease absorption of iron-rich foods.

Iron Absorption Enhancers:

1. Add Vitamin C:

Adding vitamin C to meals enhances the absorption of non-heme iron. In fact, a research study found that adding 63 mg of vitamin C to a grain-based, non-heme iron-rich meal boosted iron absorption by almost 300%.

Foods Rich in Vitamin C:

• Broccoli
• Bell Peppers
• Sweet Potatoes
• Tomatoes
• Oranges
• Cantaloupe
• Mangos
• Strawberries
• Parsley

2. Pair Heme with Non-Heme Iron

Another strategy (if you’re not vegetarian or vegan) to enhance the non-heme iron absorption is toadd a form of heme iron to your meals. For example, mixing ground beef (heme iron) with lentils (non-heme iron) helps our body to absorb more of the non-heme iron in the beans.

Iron-Rich Foods: Meal Examples

How Much Iron Do I Need?

Age	Iron Requirement (milligrams)
Infant 7-12 months	11 mg
Child 1 – 3 years	7 mg
Children 4- 8 years old	10 mg
Women 19 – 50 years	18 mg
Men 19 – 50& women over 50 years	8 mg
Pregnant	27 mg
Breastfeeding	9 mg

Iron-Rich Foods

Food	Serving Size	Iron (mg)
Oysters, cooked	2.5 oz (75 grams)	3.3 – 9 mg
Seafood – shrimp, scallops, crab	2.5 oz (75 grams)	2.2 – 2.3 mg
Beef, cooked	2.5 oz (75 grams)	1.4 – 3.3 mg
Eggs	2 large	1.2 – 1.8 mg
Chicken, cooked	2.5 oz (75 grams)	0.4 – 2 mg
Pork, cooked	2.5 oz (75 grams)	0.5 – 1.5 mg
Turkey, cooked	2.5 oz (75 grams)	0.3 – 0.8 mg
Plant-Based Iron-Rich Food Sources
Tofu, cooked	¾ cup (150 grams)	2.4 – 8mg
Oatmeal, cooked	¾ cup	4.5 – 6.6 mg
Lentils, cooked	¾ cup	4.1 – 4.9 mg
Edamame or lima beans	½ cup	1.9 – 2.4 mg
Spinach, Cooked	½ cup	2 – 3.4mg
Tomato puree	½ cup	2.4 mg
Potato with skin	Medium-size	1.3 – 1.9mg

Iron-Rich Foods: Oatmeal Example

To pull the above concepts together, let’s use an oatmeal example. Therefore, when having your oatmeal for breakfast, your coffee (tannins) will decrease the absorption of non-heme iron in oats. The fibre in the oats and the calcium in the milk will also decrease iron absorption. However, don’t worry because you can add strawberries/blueberries (vitamin C) to increase the non-heme iron absorption (more on this below). Additionally, boost the non heme iron through pumpkin seeds, hemp seeds, or chia seeds added on top. It’s all about meeting your personal iron requirements during the (entire) day. Also, lab work can be done to assess ferritin status to determine if you are low in iron or anemic.

Higher Risk for Iron Deficiency

You might need more iron, either from dietary sources or from an iron supplement, if you meet the following criteria:

• Are pregnant or breastfeeding
• Have kidney failure (for example, dialysis can remove iron from the body)
• Have an ulcer (which can cause blood loss)
• Experience digestive issues which can cause malabsorption of iron (such as celiac disease, Crohn’s disease, or ulcerative colitis)
• Take too many antacids (which can prevent your body from absorbing iron)
• Have had weight loss (bariatric) surgery
• Exercise a lot (intense exercise can destroy red blood cells)

Should I Take an Iron Supplement?

It is best to have your iron checked by your doctor before supplementing. Similarly, if you are experiencing symptoms of fatigue, shortness of breath, or paleness, you should definitely have your iron checked by your doctor. Also, working with a registered dietitian is helpful to assess your dietary iron intake and recommend a supplement if needed. However, iron supplements can be constipating or hard on the stomach so you will want to find one that suits you best. Finally, we also want to avoid iron overload (taking too much iron), which can be damaging to the heart, liver, and other organs.

Thus, for personalized nutrition recommendations, speak with one of our amazing registered dietitians. We can support you to get enough iron-rich foods in your diet and determine if you require an iron supplement. Click to book with a dietitian for support. In fact, we provide in person, virtual or phone nutrition consultations.

Bottom Line:

Without a doubt, consuming iron-rich foods is encouraged to ensure you’re getting enough for optimal body functioning. Our body requires iron for red blood cell production, which impacts our energy, brain and immunity. Unfortunately, iron deficiency is highly prevalent in both developed and developing countries. Additionally, there are two different forms of iron (heme and non-heme), which are absorbed differently. So knowing how to pair these various foods can help enhance iron absorption.

Finally, it’s your turn! Have you taken a closer look at iron in your diet to ensure you are getting enough? Similarly, what are your favourite ways to optimize absorption of iron-rich foods?