HealthTip: Iron

Our bodies require iron in order for red blood cells to carry oxygen to our tissues, supply oxygen to working muscles, and take part in biochemical reactions. Iron is needed for normal growth and development; low iron can result in fatigue, decreased immunity, poor performance, and even irritability.
Iron is found in two forms in our diet: heme and non-heme. Heme iron is in hemoglobin, a protein in red blood cells. This type of iron comes from animal foods that originally contained hemoglobin e.g. red meats, poultry, and fish.
Iron found in food such as lentils, beans, broccoli, is non-heme iron. Heme iron is better absorbed by our bodies than non-heme iron. Therefore, it is recommended to have non-heme iron sources with Vitamin C (e.g. glass of orange juice) to promote iron absorption in the body.

Examples of foods with heme iron include:

• Chicken liver; Chicken
• Oysters
• Beef liver; Beef
• Turkey
• Tuna

Examples of foods with non-heme iron include:

• Iron fortified cereal
• Instant fortified oatmeal
• Beans
• Lentils
• Tofu
• Spinach

The absorption of non-heme iron is decreased by tannins found in tea, calcium, polyphenols and phytates found in whole grains and legumes. Not eating non-heme iron with foods that decrease its absorption and eating it with meat protein and vitamin C will maximize its absorption.
For more information about iron sources or recommended daily amounts, please see the information sources listed below.

If you've noticed that you have decreased energy levels, and may have a low iron intake through food, speak with your doctor about a blood test determine the level of iron stored in your body. If lab tests show that your iron is low, explore increasing your iron intake through food and/or supplements with your doctor, dietitian, or pharmacist!

Information Sources:
http://ods.od.nih.gov/factsheets/iron-HealthProfessional/
http://www.dietitians.ca/getattachment/130db3ca-3a27-4147-90ae-ae27a543b09b/FactSheet-Iron.pdf.aspx