Foods Rich in Iron

What is Iron?

Iron (Fe) is a naturally occurring element. It is a component of red blood cells and the muscles that assist in the transportation of oxygen throughout the body. Iron is also important in the female reproductive cycle. Lots of iron is lost through this. And as such, women of child bearing age need more iron than men.

Types of Iron in Foods

Iron is found in two forms in food. The heme form is the form that is most easily absorbed by your body. The non-heme form is less able to be absorbed by your body. The non-heme form is found in: eggs, dairy products, fruits, vegetables, grains, and nuts. The heme form is found in: beef, organ meats, pork, poultry, fish, clams, and oysters.

How Much Iron do I Need?

That is not an easy question to answer. It all depends on your age and your gender. The table below summarizes how much you need at any given stage of your life. If you do strenuous exercising you might need more.

Increasing Iron Absorption

Iron is important and you want to absorb as much as you can from the food that you eat. This is especially true if you are a vegetarian. You have to be careful what you do because what you ingest can affect how much you absorb. Eat both plant and animal forms of Iron together. Eat iron rich food with Vitamin C rich foods. Avoid eating bran or drinking tea, coffee, and wine while eating iron rich foods.