Function:
- Helps to support our metabolism, growth, and immunity
- Transports oxygen to our body’s tissues and muscles via hemoglobin and myoglobin
Heme vs. Non-Heme Iron:
- Heme iron is present in meat and animal sources with a 15-35% absorption rate.
- Non-Heme iron is present in plant and iron fortified foods with a 1-23% absorption rate
- Individuals who do not consume animal proteins have to rely more on non-heme sources which are less absorbable. Some ways to enhance absorption include:
- Consuming non-heme sources with Vitamin C (i.e. have a green leafy salad with a citrus dressing)
- Using iron pots for cooking (i.e. cast iron pans)
- If you do consume animal proteins, try consuming non-heme iron sources in combination with heme iron sources (i.e. add chicken and white beans to a soup)
Dietary sources of Iron:
HEME:
Clams Chicken
Oysters Sardines
Beef Halibut
Turkey Salmon
Tuna Ham
NON-HEME
Enriched breakfast cereals Lentils
White Beans Broccoli
Spinach Tofu
Pumpkin Seeds Prunes
Intake Recommendations (Recommended Dietary Allowances mg/day):
- Males 19-51+ = 8mg
- Females* 19-50 years old= 18mg
- Females 51+ years old= 8mg
*needs differ depending on pregnancy/lactation
Supplementation:
Most people are able to meet their needs through diet, however, dietary supplements may be recommended for people who are at risk for deficiency or have a confirmed deficiency through bloodwork. Iron supplementation should always be discussed with your health care provider. It’s important to note that the Tolerable Upper Intake Level is 45mg for people 14 years+ .
In conclusion:
Iron is essential to our body and the best way to consume adequate iron is to eat a variety of heme and non-heme sources. It’s important to keep in mind how well our bodies can absorb and utilize the two different sources when making dietary choices.
References:
World Health Organization1