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.
