Iron Deficiency and Anemia
Iron deficiency is the most common nutrient deficiency in the world. About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body.
Our bodies need iron because:
- Iron is a component of hemoglobin, which transports oxygen in the blood
- Iron is a component of myoglobin, which makes oxygen available for muscle contraction
- Iron helps the body utilize energy
Iron-rich foods
Include these iron-rich foods in your diet:
| Beans and Legumes |
Kidney, Black, Soy, Pinto, Navy, Garbanzo, Lentils |
| Dried Fruits |
Raisin, Dates, Prunes, Apricots |
| Vegetables |
Broccoli, Asparagus, Parsley, Brussels Sprouts, Potatoes, Peas |
| Greens |
Spinach, Kale, Mustard Greens, Collard Greens, Turnip Greens |
| Fish and Shellfish |
Tuna, Salmon, Oysters, Clams, Shrimp |
| Poultry |
Chicken, Turkey |
| Lean Meats |
Beef, Pork, Lamb |
| Organ Meat |
Beef liver |
| Tofu and soy-based meat alternatives |
Veggie burgers |
| Iron-fortified whole grains |
Cereals, Bread, Tortillas, Rice, Pasta |
Putting it all together
Some foods that are high in iron, such as whole grains, contain the less bioavailable, nonheme type of iron. In addition, some of these foods also contain factors that further inhibit the absorption of iron, such as spinach, which is a nonheme iron source that also contains oxalates. Combining these foods with iron-absorption enhancers, such as vitamin C-rich oranges or tomatoes, improves the bioavailability of iron.