by Iron is a trace mineral, which means our bodies only need small amounts – but it plays a big role in our well-being. It is necessary to produce hemoglobin, according to the National Institutes of Health, which carries oxygen around our body. Without enough iron, our cells won’t get the oxygen they need to function properly – which can cause a number of problems, including feeling tired all the time and get short of breath. Iron deficiency can cause brittle or spoon-shaped nails, pale skin, cold hands and feet, frequent headaches, and dizziness. It’s not a good time.
And yet, anywhere from 17 to 30 percent of women in the United States are iron deficient, Columbia University reports. It is so common that people often wonder if it is difficult to get enough iron from food sources alone. The answer depends on several factors, including dietary habits and individual nutritional needs.
People who don’t eat meat, for example, may find it more difficult to get enough iron in their diet than others. That’s because the iron in animal-based sources like meat, poultry and fish, called heme iron, is easier for the body to absorb than non-heme iron. heme found in plant-based sources such as beans, lentils, tofu, spinach. , and fortified cereals, according to research in the journal Nutrients. That doesn’t mean people who eat little or no meat need to supplement all the time, but they should consume iron-rich foods paired with vitamin C to improve absorption, a strategy discovered by the International Journal of Effective Environmental and Public Health Research. .
Additionally, people who menstruate tend to be at greater risk for iron deficiency than others, according to Current Opinion in Clinical Nutrition & Metabolic Care, because of the blood loss that occurs each month (assuming that the menstrual cycle is regular). For this reason, menstruating adults typically need about 18 mg of iron per day, compared to 8 mg for non-menstruating adults.
That said, it’s generally best to get iron from food sources rather than supplements unless a health care provider recommends otherwise. Whole foods not only provide iron but also provide a range of other nutrients that work synergistically to support health. In addition, obtaining iron from food reduces the risk of iron overload, which can occur with misuse of supplements.
If you’re looking for foods that are a natural source of iron, here are 10 to consider adding to your diet.
Spinach
People often tout leafy greens as an incredible source of plant-based iron. And it’s true that one cup of cooked spinach contains about 6.4 mg of non-heme iron. But spinach also contains oxalates, which can block iron absorption. So, be sure to pair spinach with foods rich in vitamin C such as bell peppers, or citrus to improve iron absorption. Cooked spinach also has a bit more iron than raw (something to be aware of if you tend to throw a handful into your smoothies).
Beef
A three-ounce serving of beef provides about 2.7 mg of highly absorbable heme iron. In addition, beef provides a wealth of other essential nutrients such as vitamin B12, zinc, and high-quality protein, which further supports overall health and improves the body’s ability. to manage and prevent iron deficiency. To balance your diet, consider incorporating cuts of beef (such as flank steak) and enjoy it grilled, stewed, or grilled.
Lentils
One cup of cooked lentils offers 6.6 mg of non-heme iron. Lentils are also rich in protein, fiber, and essential nutrients, making them a versatile and healthy addition to your diet.
Tofu
Half a cup of tofu has about 3.4 mg of non-heme iron. This food is also rich in isoflavones, which are compounds known to have antioxidant properties. These isoflavones may help reduce the risk of chronic diseases such as heart disease and certain types of cancer.
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One cup of cooked quinoa contains 2.8 mg of non-heme iron. Whole grains in general can help you increase your iron intake: wheat, millet, oats and brown rice have non-heme iron.
turkey
A three-ounce portion of dark turkey meat provides about 1.4 mg of heme iron, which is easily absorbed by your body. Specifically, dark meat turkeys have higher levels of iron than white meat, but both have some.
chickens
One cup of cooked chickpeas boasts 4.7 mg of iron. Like other legumes, chickpeas contain non-heme iron, so pairing them with vegetables or citrus rich in vitamin C can be beneficial.
Broccoli
One cup of cooked broccoli has about 1 mg of iron and is rich in vitamin C, which naturally aids iron absorption. Bonus: this veggie also contains sulforaphane, a compound known for its cancer-fighting properties.
tuna
Tuna is a natural source of iron. A typical serving size of about three ounces contains about 1.3 milligrams of heme iron. And it is rich in omega-3 fatty acids, which are essential for heart and brain health.
Pork Tenderloin
Pork tenderloin contains about 0.8 milligrams of ironper three-ounce serving. Not only does this lean cut provide a good amount of easily absorbed heme iron, but it is also lower in fat compared to other cuts. Its tender texture and versatility make it a popular choice for a variety of recipes while adding to your daily iron needs.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and engaging way.
