Iron: Do You Get Enough?

Iron: Do You Get Enough?

Iron is a mineral involved in growth and development including as a part of some hormones. The main function of iron is to make hemoglobin, a protein found in red blood cells that carries oxygen throughout the body. How much iron we need depends on life stage.

Iron needs can be reached through eating a variety of foods as well as taking supplements, though some groups of people including infants and pregnant women may have trouble getting adequate iron.

Food sources of iron include both animal and plant foods; however, heme iron in animal foods is better absorbed by the body than nonheme iron in plant foods. To improve the absorption of plant-based iron, consume plant foods with iron together with sources of vitamin C such as citrus fruits, strawberries, peppers, tomatoes, broccoli and cauliflower.

Food sources of iron include:

• Meat and poultry

• Fish

• Beans and lentils

• Dark leafy greens

• Nuts

• Fortified food products including some cereals

Iron is also available in supplements. Talk to your personal practitioner about the form of iron that works best for you. Take supplements as prescribed by your practitioner. 

Try our favorite recipes with plant-based iron:

• Italian White Bean Dip

  • Serve with slices of bell pepper for better iron absorption.

• Lentils and Pumpkin over Brown Rice

  • Swap out pumpkin for sweet potato depending on availability.

• Katchkie Farm Spinach and Strawberry Salad

• Crispy Baked Tofu

  • Serve with broccoli and cauliflower florets for better absorption.

• Sautéed Garlic Spinach and other leafy greens

  • Add more lemon juice.

Reference

National Institutes of Health: Office of Dietary Supplements. Iron Fact Sheet for Consumers. March 2021. Available from: https://ods.od.nih.gov/factsheets/Iron-Consumer/