The Best Diet for High Iron Consumption
The National Institutes of Medicine recommends most adults get 8 milligrams of iron per day. Women 19 to 50 should get 18 milligrams per day, while pregnant women need 27. If you are not taking a daily supplement with iron, it may be difficult to get all the iron you need from food, but by focusing on a few iron-rich sources, it is possible to do so. Vitamin C helps your body absorb the iron you take in, so have a citrus fruit, juice or a vitamin C supplement with each meal.
Iron Types and Bioavailability
There are two types of dietary iron. Heme iron comes from animal sources, while non-heme iron comes from plant sources. Whether a food's iron is bioavailable, or able to make its way into your blood stream, depends on variables including cooking techniques and the food accompanying the iron source. Most iron from meat is about 23 percent bioavailable, while iron from plant sources is, on the average, 3 to 8 percent bioavailable. Consuming a source of vitamin C with a non-heme iron source can increase its bioavailability, according to researchers at the Swiss Federal Institute of Technology. Copper, cobalt and manganese can also increase the amount of iron your body absorbs, as can cooking iron-rich foods in a cast iron skillet.
Heme Iron Sources
Unless you are a vegetarian, your daily iron intake comes from both sources, but eating meat can make it easier to meet your requirement. Lean red meats, such as beef, lamb, pork and veal are all high in iron, as are organ meats like liver or gizzards. Pair these with vitamin C to help your body absorb as much iron as possible. A slice of tomato on your burger can help, as can adding a serving of broccoli or squash to your dinner.
Non-Heme Iron Sources
Plant-based sources of iron contain non-heme iron. The University of Rochester Medical Center compiled a list of high-iron foods for blood donors who need to replenish their supply of iron. Aside from meat sources, the center says, vegetables with the highest iron content include dark leafy greens, green beans, lima beans, peas, beets, white potatoes, cauliflower, bean sprouts, alfalfa sprouts and artichokes. Eaten raw, these foods contain their maximum amount of nutrients, so you can make a high-iron salad including a vitamin C component, such as cherry tomatoes or chopped green pepper.
Other High-Iron Foods
Blackstrap molasses, a byproduct of sugar cane manufacturing, is rich in iron, and people with anemia who suffer side effects from iron supplements often use it instead. Brewer's yeast and chocolate are also good sources of iron. Breads and cereals are often enriched with nutrients, making some of them extremely high in iron, so read labels to find suitable products. Wild rice, oats, wheat, bran and macaroni all contain iron and may be good additions to your diet. An iron-enriched pasta with spinach or artichokes and a brightly-colored vegetable can give you a good supply of iron that your body can easily absorb.
Dairy products are poor sources of iron. Milk, cheese, ice cream and yogurt can hinder your body's absorption of the mineral, but do not avoid them entirely, as your body needs calcium. Instead, space out your meals so that you do not eat calcium-rich foods one hour before or after you eat iron-rich foods. The University of Rochester says high fiber foods, such as celery, can also slow down iron absorption, as can products containing caffeine and antacid medications.
- Harvard University Health Services: Iron Content of Common Foods
- National Institutes of Medicine: Dietary Supplement Fact Sheet: Iron
- The University of Rochester Medical Center: Suggestions for the Blood Donor for a Diet High in Natural Iron Content
- Natural Organic Food Tips: Blackstrap Molasses
- PubMed: Swiss Federal Institute of Technology: Approaches to Improve Iron Bioavailability from Complementary Foods