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Foods & Iron Absorption

The most abundant metal on earth, iron is an essential nutrient. This mineral supports human life by helping red blood cells deliver oxygen to tissues. Iron also supports cell growth. However, iron deficiency is rampant. Up to 80 percent of the world's population have an iron deficiency, according to the National Institutes of Health. Fortunately, iron deficiency is preventable. The proper diet can influence the body's rate of iron absorption.

  1. Meats

    • For reasons not yet understood, combining iron sources with meat proteins significantly enhances absorption of nonheme iron, a type of iron not attached to protein, according to the Linus Pauling Institute. Heme iron, on the other hand, is an absorbable form of iron found in hemoglobin and myoglobin. Meat sources that are high in heme iron and help nonheme absorption include beef, pork, seafood and poultry. Nonheme sources of iron include lentils, beans, molasses and whole-wheat bread.

    Foods with Vitamin C

    • Like meat sources, vitamin C also helps the body absorb iron. The Iron Disorders Institute notes that just 100 milligrams of vitamin C can increase absorption of iron by as much 4.14 times the normal rate of absorption. Fruits and vegetables such as greens, oranges, strawberries and tomatoes contain significant amounts of vitamin C.

    Foods with Beta Carotene

    • Fruits and vegetables contain a significant amount of beta-carotene. Beta-carotene is an anti-oxidant that helps the body produce vitamin A, which increases iron absorption. What's more, beta-carotene enhances absorption even when presented with foods that inhibit iron absorption, according to the Iron Disorders Institute. Find beta-carotene in colorful foods such as carrots, peaches, and sweet potatoes.

    Soy Protein

    • Often used as a meat substitute, soy protein might inhibit iron absorption. Soy contains a significant source of phytates, which can reduce absorption of iron by as much as 65 percent, according to the Iron Disorders Institute. Besides soy protein, foods such as whole grains, walnuts, and dried beans contain phytates.

    Coffee and Tea

    • Tea and coffee inhibit absorption of iron by 60 percent and 50 percent respectively, according to the Colorado State University Extension. The compounds responsible for this process are tannins, which are also present in foods such as walnuts, apples and cocoa. Adding a source of vitamin C to a meal can reduce the tannin effect.

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