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Facts on Food Containing Iron

If you suffer from an iron deficiency, particularly iron deficiency anemia, you may find it difficult to find foods rich in iron to incorporate into your regular diet. Even though iron---unlike other nutrients such as calcium, fiber and vitamin C---is not as widely advertised on labels, a number of foods do contain significant amounts of iron.

  1. Heme vs. Nonheme Iron

    • The first thing you should know is that iron in different foods interacts with your body in different ways. Heme iron comes from within animals, whereas nonheme iron is found in plant material. Your body easily absorbs heme iron, making it more productive, while nonheme iron is more difficult to absorb. This distinction can be frustrating for vegetarians and vegans who need more iron in their diet, but you can enhance iron absorption.

    Sources of Heme Iron

    • The best sources of heme iron are certain types of shellfish and, strangely, the livers of various animals. Clams, oysters and mussels are all replete with heme iron, as are beef, chicken and pork livers. Other meats, such as beef and turkey, provide good sources of this type of iron, even if they pale in comparison to eating liver. Sardines and shrimp also provide good levels of heme iron.

    Sources of Nonheme Iron

    • Strong sources of nonheme iron come from specific foods. In addition to iron-fortified cereals, which are becoming more popular, and cooked legumes, this type of iron can be found in pumpkin seeds (just the seeds) and in blackstrap molasses. Other foods with good amounts of nonheme iron include baked potatoes with the skin on and canned asparagus.

    Foods That Enhance Absorption

    • If you are basing the majority of your iron intake on plant materials, with the harder to absorb nonheme iron, a number of foods assist with iron absorption: oranges, cantaloupe, strawberries, tomatoes, red and green peppers, and white wine.

    Foods That Hinder Absorption

    • Just as important as knowing which foods will help you maximize the potential for the iron in your diet is knowing which foods will undermine iron intake. The foods that hinder iron absorption include spinach, beet greens, sweet potato and products made from whole grains and soy products, even though these foods are very good for you for other reasons. Other items that hinder iron absorption are caffeinated beverages, such as coffee and tea, and red wine.

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