Iron is a vital mineral that plays a key role in transporting oxygen through the blood, supporting energy levels, brain function, and immune health. Low iron can lead to fatigue, dizziness, and anaemia. The good news? You can prevent iron deficiency by eating iron-rich foods daily. In this blog, we’ll explore the top animal- and plant-based sources of iron, how to enhance absorption, and tips to meet your daily iron needs.
What is Iron and Why is it Important?
Iron plays a central role in the production of haemoglobin, a protein in red blood cells responsible for carrying oxygen to various parts of the body. It also supports the immune system and the functioning of certain hormones. Adequate iron levels are necessary to prevent conditions like iron deficiency anaemia, which can cause symptoms such as tiredness, headaches, and shortness of breath.
Types of Iron in Food: Haem vs. Non-Haem
There are two main types of iron found in food:
- Haem/Heme Iron: Found in animal-based foods such as red meats, poultry, seafood, and organ meats. This type of iron is easily absorbed by the body.
- Non-Haem/Heme Iron: Found in plant-based foods like beans, lentils, spinach, and fortified cereals. This type is more complex for the body to absorb but can be enhanced with vitamin C-rich foods.
Iron Rich Foods
Incorporating a variety of iron-rich foods into your diet is essential for maintaining optimal iron levels in your body. To ensure that you are getting an adequate amount of iron, it is essential to include a balanced mix of both haem and non-haem iron sources in your meals.
Let’s explore the top iron-rich foods from both animal and plant-based sources.
A. Top Iron-Rich Foods: Animal Sources (Haem Iron)
| Meat and Eggs (Haem iron) | Iron Content (mg per 100 g) |
|---|---|
| Beef | 2.7 |
| Lamb | 1.7 |
| Ham | 1.1 |
| Turkey | 1.0 |
| Chicken | 0.9 |
| Veal | 0.9 |
| Pork | 0.8 |
| Dried beef | 4.5 |
| Liver | 8.8 |
| Liverwurst | 4.5 |
| Eggs (any style) | 1.2 |
| Seafood (Haem iron) | Iron Content (mg per 100 g) |
|---|---|
| Salmon | 0.8 |
| Shrimp | 1.7 |
| Clams | 28.0 |
| Scallops | 0.4 |
| Oysters | 5.7 |
| Tuna | 1.0 |
| Sardines | 2.9 |
| Haddock | 0.5 |
| Mackerel | 1.6 |
Animal sources, particularly red meat and organ meats, are excellent sources of haem iron, which is more easily absorbed by the body compared to non-haem iron found in plant-based foods.
However, it is also essential to incorporate plant-based iron sources into your diet for a well-rounded approach to increasing your iron levels.
B. Top Iron-Rich Foods: Plant Based (Non-Haem Iron)
| Vegetables (Non-Haem Iron) | Iron Content (mg per 100 g) |
|---|---|
| Spinach | 2.7 |
| Sweet potatoes | 0.6 |
| Peas | 1.5 |
| Broccoli | 0.7 |
| String beans | 1.0 |
| Beet greens | 1.8 |
| Dandelion greens | 3.1 |
| Collards | 0.5 |
| Kale | 1.5 |
| Chard | 1.8 |
| Fruit (Non-Haem Iron) | Iron Content (mg per 100 g) |
|---|---|
| Strawberries | 0.4 |
| Watermelon | 0.2 |
| Raisins | 1.9 |
| Dates | 0.9 |
| Figs | 0.4 |
| Prunes | 0.9 |
| Prune juice | 3.0 |
| Dried apricots | 2.7 |
| Dried peaches | 3.1 |
| Beans and Other Foods (Non-Haem Iron) | Iron Content (mg per 100 g) |
|---|---|
| Tofu | 5.4 |
| Beans (kidney, garbanzo, or white, canned) | 2.6 |
| Tomato products (e.g., paste) | 2.4 |
| Dried peas | 2.0 |
| Dried beans | 6.7 |
| Lentils | 3.3 |
| Instant breakfast | 4.9 |
| Corn syrup | 0.4 |
| Maple syrup | 1.2 |
While non-haem iron is less readily absorbed by the body compared to haem iron, consuming a variety of plant-based iron sources, especially in combination with vitamin C-rich foods, can significantly contribute to meeting your daily iron requirements.
C. Iron-Rich Grains and Cereals
| Grains and Cereals | Iron Content (mg per 100 g) |
|---|---|
| White bread (enriched) | 3.6 |
| Whole wheat bread | 2.7 |
| Enriched pasta | 1.8 |
| Wheat products | 3.2 |
| Bran cereals | 10.0 |
| Corn meal | 2.4 |
| Oat cereal | 4.5 |
| Cream of Wheat | 8.1 |
| Rye bread | 2.6 |
| Enriched rice | 1.8 |
How Much Iron Do You Need?
The recommended daily intake (RDI) of iron varies according to age and sex:
- Children (7 months-13 years): 7-11 mg/day
- Teenagers (14-18 years): 11-15 mg/day
- Adults (19-50 years): 8-18 mg/day
- Pregnant women: 27 mg/day
- Breastfeeding women: 9-10 mg/day
- Older adults (50+ years): 8 mg/day
Women who menstruate (19-50 years) require 18 mg/day, while pregnant women need more iron due to increased blood volume and foetal needs.
Enhancing Iron Absorption: Food Pairings and Tips
To maximise iron absorption from your diet, consider the following tips:
- Pair iron-rich foods with vitamin C sources like citrus fruits, tomatoes, broccoli, and bell peppers
- Combine haem iron (meat, fish, poultry) with non-haem iron (plant-based sources) to increase non-haem iron absorption
- Avoid consuming coffee, tea, and milk with meals as they can hinder iron absorption; instead, have them between meals
- Include vitamin E-rich foods in your diet to enhance iron absorption further
An example of an iron-absorption-friendly meal is wholemeal toast with baked beans in tomato sauce followed by citrus fruit.
Iron Deficiency: Symptoms and Solutions
Iron deficiency can lead to various symptoms, such as
- Fatigue
- Weakness
- Pale skin
- Shortness of breath
- Dizziness
- An irregular heartbeat
Other signs may include
- Brittle nails
- Hair loss
- Craving for non-food items (known as pica)
Treatment often involves taking iron supplements and incorporating iron-rich foods into your diet. Vitamin C can enhance iron absorption; therefore, consuming foods like citrus fruits, broccoli, and tomatoes alongside iron-rich sources is beneficial.
Conclusion
Iron is essential for overall health, as it supports energy production and immune function. Include a mix of iron-rich animal and plant foods in your daily meals, and enhance absorption by incorporating vitamin C sources, such as citrus fruits or tomatoes.
If you experience persistent fatigue or other symptoms of iron deficiency, consult a healthcare provider about making dietary changes or taking iron supplements. Taking small steps today can protect your health tomorrow.
Expert Quote
“A well-balanced diet with diverse iron sources, paired with vitamin C-rich foods, can significantly improve iron absorption and prevent deficiency. This is especially important for women and growing children.”
Dr Anubha Karol
Frequently Asked Questions (FAQs)
Beef liver and red meat are said to be some of the highest iron-containing foods.
To increase iron absorption, consume foods high in vitamin C alongside iron-rich foods and avoid caffeine and tea with meals.
Dried apricots, dates, and prunes are relatively high in iron compared to other fruits, with prunes containing about 3.5 mg of iron per 100 grams.
Beef broth and spinach juice are among the drinks high in iron. Adding flax or sesame seeds to smoothies can also boost their iron content.
Ferrous sulfate is commonly recommended as the best iron supplement due to its high bioavailability and effectiveness, but individual needs may vary.
To increase iron in the body, consume iron-rich foods, especially those with haem iron (meat, seafood), and enhance absorption by eating vitamin C-rich foods.
Bananas are not particularly rich in iron, providing only about 0.36 mg per medium-sized fruit.
Indian foods high in iron include lentils (dal), chickpeas, green leafy vegetables like spinach and fenugreek, and sesame seeds.
Curd (yoghurt) is not a significant iron source, but it does contain other essential nutrients like calcium and protein.
References
- Ems, T., St Lucia, K., & Huecker, M. R. (2023, April 17). Biochemistry, iron absorption. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK448204/
- Tang, M., Frank, D. N., Sherlock, L., Ir, D., Robertson, C. E., & Krebs, N. F. (2016). Effect of vitamin E with therapeutic iron supplementation on iron repletion and gut microbiome in US iron deficient infants and toddlers. Journal of Pediatric Gastroenterology and Nutrition, 63(3), 379–385. https://doi.org/10.1097/mpg.0000000000001154
- Website, N. (2023, August 3). Iron. nhs.uk. https://www.nhs.uk/conditions/vitamins-and-minerals/iron/#:~:text=liver%20(but%20avoid%20this%20during,the%20risk%20of%20bowel%20cancer