Foods Rich in Iron and How to Consume Them

Iron deficiency is one of the most commonly known forms of nutritional deficiencies. In the human body, iron is present in all cells and has several vital functions—as a carrier of oxygen to the tissues from the lungs in the form of hemoglobin. Too little iron can interfere with these vital functions and lead to morbidity and death.

Symptoms of iron defficiency include fatigue, hair loss, irritability, weakness, brittle nails, impaired immune function and even dark circkes under eyes. Continued iron deficiency may progress to anemia and worsening fatigue.

Men need 11 mg of iron per day while women need 10-15 mg depending on age. Pregnant women need up to 27mg.

Foods rich in iron include

Liver - 23mg (100gm)
Oatmeal - 10mg (1 cup)
Oysters - 4.5mg (100gm)
Beef - 3.2mg (100gm)
Lentils - 6.6mg (1 cup)
Kidney Beans - 5.2mg (1 cup)

Iron from animal sources is called heme iron while from plant based sources is called non-heme iron.

Because iron from plant sources is less easily absorbed than the heme-bound iron of animal sources, vegetarians and vegans should have a somewhat higher total daily iron intake than those who eat meat, fish or poultry.

Meat proteins, vitamin C (strawberries, grapefruit, oranges), broccoli, tomatoes, white wine improve the absorption of nonheme iron.

Red wine, coffee, tea and soya inhibit the absorption of iron. Spinach and Swiss chard contain oxalates which bind iron making it almost entirely unavailable for absorption. Avoid eating these with iron rich food.

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Comments (1)Post a new comment

from Not Specified
2-Aug-2010 12:51

i would like to add that in indian society,the reason behind iron deficiency,is less regarding low intake n more of faulty food habits.one biggest reason of iron deficiency is practice of consuming tea immediately after meals.it inhibits iron absorption,as well as other essential vitamins and minerals.instead develop the habit of munching(i guess u cnt cal it exactly munching though)on citrus fruits..they increase the absorption of iron... the habits should particularly be improved by females since their needs are high due to the menstrual loss every month.

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