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Iron, a crucial mineral, plays a vital role in maintaining overall health. It’s the key component of hemoglobin, a protein in red blood cells responsible for carrying oxygen throughout the body. Without sufficient iron, the body cannot produce enough hemoglobin, potentially leading to iron deficiency anemia. This condition can cause fatigue, weakness, and increased susceptibility to illness. Understanding the importance of iron and incorporating iron-rich foods into your diet is essential for optimal health.

The Power of Iron-Rich Foods

Iron is naturally present in a variety of foods, categorized as heme and non-heme iron. Heme iron, found in animal products like meat, poultry, and fish, is readily absorbed by the body. Non-heme iron, present in plant-based foods like beans, lentils, and spinach, is not as easily absorbed. However, consuming non-heme iron with vitamin C-rich foods can significantly enhance its absorption.

Heme Iron Sources: Optimal Absorption

  • Liver: Pork, chicken, and beef liver are excellent sources of heme iron, offering substantial amounts per serving. However, pregnant women should limit liver consumption due to its high vitamin A content.
  • Seafood: Oysters, mussels, clams, sardines, tuna, herring, trout, and mackerel are all rich in heme iron. Note: Pacific oysters from British Columbia may contain higher levels of cadmium, so consumption should be moderated.
  • Meat and Poultry: Lamb, beef, chicken, pork, and turkey provide varying amounts of heme iron, contributing to daily iron needs.

Non-Heme Iron Sources: Boosting Absorption with Vitamin C

  • Fortified Foods: Infant cereals, breakfast cereals, and some types of pasta are often fortified with iron, making them convenient sources, especially for children. Always check the nutrition label to confirm iron content.
  • Legumes: Beans, lentils, and soybeans are packed with non-heme iron and are excellent plant-based protein sources.
  • Nuts and Seeds: Pumpkin seeds, almonds, walnuts, and pecans offer a good source of iron alongside healthy fats.
  • Leafy Greens: Spinach, Swiss chard, and beet greens are valuable sources of non-heme iron. Pairing them with vitamin C-rich foods like citrus fruits or bell peppers maximizes absorption.
  • Whole Grains: Quinoa, oats, and whole grain bread contribute to iron intake, along with providing fiber and other essential nutrients.

Understanding Iron Content in Food

The Canadian Nutrient File provides detailed information on the iron content of various foods. For packaged foods, refer to the Nutrition Facts table, paying attention to the % Daily Value (% DV) for iron. A % DV of 5% or less indicates a low source, while 15% or more signifies a high source. The amount of iron is also listed in milligrams (mg).

Iron: Essential for All Ages

Iron is particularly important for babies and children, supporting healthy growth, brain development, and a strong immune system. Adults also require adequate iron intake to prevent fatigue, maintain energy levels, and support overall well-being. Incorporating a diverse range of iron-rich foods into your diet is a proactive step towards ensuring optimal health. Consult a healthcare professional or registered dietitian for personalized recommendations on meeting your individual iron needs. You can also call 8-1-1 to speak with a registered dietitian for more nutrition information. Prioritize Foods Of Iron for a healthier and more vibrant life.

Foods with heme iron Serving Iron (mg)
Liver (pork, chicken, or beef)* 75 g (2 ½ oz) 4.6 to 13.4
Oysters** or mussels 75 g (2 ½ oz) 5.0 to 6.3
Lamb or beef 75 g (2 ½ oz) 1.5 to 2.4
Clams 75 g (2 ½ oz) 2.1
Sardines, canned 75 g (2 ½ oz) 2.0
Tuna, herring, trout, or mackerel 75 g (2 ½ oz) 1.2
Chicken or pork 75 g (2 ½ oz) 0.9
Salmon or turkey 75 g (2 ½ oz) 0.5
Foods with non-heme iron Serving Iron (mg)
Infant cereal with added iron 28 g (5 tbsp) 7.0
Soybeans, cooked 175 mL (3/4 cup) 6.5
Beans or lentils 175 mL (3/4 cup) 3.3 to 4.9
Pumpkin seeds/kernels, roasted 60 mL (1/4 cup) 4.7
Cold cereal with added iron 30 g 4.5
Blackstrap molasses 15 mL (1 tbsp) 3.6
Hot cereal with added iron 175 mL (3/4 cup) 3.4
Spinach, cooked 125 mL (1/2 cup) 3.4
Meatless meatballs 150 g 3.2
Tofu, firm or extra firm, or edamame, cooked 150 g (3/4 cup) 2.4
Tahini (sesame seed butter) 30 mL (2 tbsp) 2.3
Chickpeas 175 mL (3/4 cup) 2.2
Swiss chard or beet greens, cooked 125 mL (1/2 cup) 1.5 to 2.1
Potato, baked with skin 1 medium 1.9
Bagel ½ bagel 1.9
Seaweed, agar (dried) 8 g (1/2 cup) 1.7
Prune puree 60 mL (1/4 cup) 1.7
Quinoa, cooked 125 mL (1/2 cup) 1.5
Eggs 2 1.4
Quick or large flake oats, prepared 175 mL (3/4 cup) 1.4
Almonds, walnuts, or pecans 60 mL (1/4 cup) 0.8 to 1.3
Green peas, cooked 125 mL (1/2 cup) 1.3
White bread 35 g (1 slice) 1.3
Egg noodles with added iron 125 mL (1/2 cup) 1.2
Sunflower seeds/ kernels, dry roasted 60 mL (1/4 cup) 1.2
Tomato sauce, canned 125 mL (1/2 cup) 1.2
Sauerkraut 125 mL (1/2 cup) 1.1
Soy beverage 250 mL (1 cup) 1.1
Spinach, raw 250 mL (1 cup) 0.9
Dried apricots or raisins 60 mL (1/4 cup) 0.7 to 0.9
Whole wheat bread 35 g (1 slice) 0.9
Whole wheat pasta, cooked 125 mL (1/2 cup) 0.8
Asparagus or sliced beets, cooked 6 spears 0.7 to 0.8

g = gram, mg = milligram, mL = milliliter, tbsp = tablespoon

Source: Canadian Nutrient File

*If you are pregnant, limit liver and liver products to 75g (2 ½ ounces) per week during the first trimester. Liver is high in vitamin A. Too much vitamin A may cause birth defects.

**Pacific oysters from British Columbia tend to be higher in cadmium. Limit intake to 12 per month for adults and 1.5 per month for children.

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