Dietary iron is an important nutrient for keeping the body
healthy and strong. Dietary iron is found in hemoglobin (red blood cells) and
in myoglobin (muscle cells). Iron is needed to help carry and release oxygen
from both red blood cells and muscle cells. Getting too little iron can cause iron
deficiency anemia, a lack of iron in red blood cells from poor absorption. Symptoms
of iron deficiency anemia include lack of energy, pale skin, light headedness,
deceased appetite, and brittle finger nails.
Iron deficiency often occurs during pregnancy when the
developing fetus may take iron from the mother’s body – especially when there
is not enough for both the developing baby and the mother. Iron deficiency can
also occur during a women’s menstrual cycle from the shedding of the blood
layer in her uterus. Infants, young children and adolescents also need extra
iron to support their rapid growth. Infant and young children have a milk based
diet that lends them susceptible to iron deficiency. Adolescent girls are also vulnerable
from their rapid growth and initiation of their menstrual cycle.
In contrast, getting too much iron can also be a significant
problem. Iron toxicity can cause heart damage, liver damage, and bacterial
infections. Symptoms of iron toxicity are loss of appetite, gray look to the
skin, headaches, lack of energy, and shortness of breath. Toxicity usually
occurs when a person takes too many iron supplements. It is very rare to get
too much iron from diet alone.
There are two forms of iron in the foods we eat, Heme iron
and nonheme iron. Heme iron usually comes from animal products such as beef,
poultry, and fish. Most of the iron our body absorbs is heme iron. Nonheme iron
comes from plant based foods, such as fruits, vegetables, whole grains and
beans. For example, kidney beans are a good source of nonheme iron. Both heme
iron and nonheme iron are needed by the body to maintain total iron stores at a
healthy level.
There are ways to enhance the absorption of iron by
combining certain foods. Heme iron is easier for the body to absorb. It also has
a compound that helps nonheme iron be absorbed by the body when both are
consumed during the same meal. Another way to improve the absorption of nonheme
iron is to consume some vitamin C/citric acid such as citrus fruits and juice,
with your meal. Lactic acid also helps with nonheme iron absorption. Nonheme
iron is also more available to the body if the nonheme food is cooked in a cast
iron skillet or pot. Certain foods decrease the absorption of nonheme iron and
should be avoided when eating heme iron containing foods. Avoid excessive
amounts of coffee or tea and food that contain tannic acid, high fiber foods such
as bran and fiber supplements, large amounts of calcium during a meal, and some
food additives.
Getting enough iron is tricky, since there are delicate
systems at work. It can be very difficult to create menus when some vegetables
may actually inhibit iron absorption and some increase it. The safest bet is to
eat a generally healthy and balanced diet rich is fruits, vegetable, whole
grains, lean meats and poultry, and low fat diary products. Aim to eat one meal
a day that is meat based with some whole citrus fruit or fruit juice with it. For
example, for breakfast you can have a piece of low sodium breakfast ham with a
glass of orange juice. Another meal
option could be beef and kidney bean chili and a salad (no spinach) with a
citrus based dressing.
