IRON SOURCES

Plants, and the animals that eat those plants, contain iron. However, iron isn't equally available from all foods. For example, normal portions of corn and veal have the same amount of iron, but 20% of the iron in the veal is absorbed, while only 4% of the corn's iron is absorbed.

Plant foods like beans, grains, nuts, seeds, and greens have compounds called phytates that bind to iron. As a result, we only absorb about 2% of plant iron. Some metals (like zinc and cobalt) also compete with the iron to enter our bodies and that can reduce iron absorption as well.

Iron absorption can be improved by eating vitamin C rich foods, (like tomatoes and oranges) in the same meal. The stomach's hydrochloric acid also aids in absorption by releasing the iron bound to plant fiber. On the other hand, when eggs, coffee and tea are eaten with sources of iron, they can  bind iron and interfere with its absorption.

Best Iron Sources:

• Animal: 
  • Meat (red meats including organ meats)
  • Poultry (dark meat turkey and chicken)
  • Fish and some seafood (clams)
• Plant:
  • Beans: (kidney, black, lima, etc.)
  • Grains: (rice, quinoa)
  • Vegetables (spinach)
  • Tofu
  • Fruit (raisins)
  • Nuts
  • Molasses
  • Iron-fortified cereals and breads (iron has been added)