From the Guidelines
The best dietary sources of iron include lean meat, liver, black pudding, seafood, nuts, beans, vegetables, and fortified grain products, as stated in the most recent study 1. The principal nutritional sources of iron are lean meat, liver, black pudding, and seafood, which contain heme iron that is easily absorbed by the body. Non-heme iron is mostly present in nuts, beans, vegetables, and fortified grain products.
- Key dietary sources of iron include:
- Lean meat
- Liver
- Black pudding
- Seafood
- Nuts
- Beans
- Vegetables
- Fortified grain products To maximize iron absorption from plant sources, consume them with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes, as noted in 1. Adults generally need 8-18 mg of iron daily, with women of childbearing age requiring the higher amount, as stated in 1. Those with iron deficiency may need supplements, but these should be taken under medical supervision as excess iron can be harmful, as warned in 1. Avoid taking iron supplements with calcium, coffee, or tea, as these can inhibit absorption, as noted in 1. It is essential to prioritize iron-rich foods and consider supplements only when necessary to maintain healthy iron levels and prevent anemia, as emphasized in 1 and 1.
From the Research
Dietary Sources of Iron
The main dietary sources of iron are not explicitly listed in the provided studies. However, the studies mention the following:
- Heme iron, which is found in animal-based foods, has greater availability than non-heme iron 2
- Non-heme iron, which is found in plant-based foods, has its availability conditioned by several dietary factors, such as meat, ascorbic acid, fibre, phytic acid, and polyphenols 2
- Iron-fortified foods, such as cereals, formula, and dairy products, can be a effective way to increase iron intake 3, 4
- Iron-rich ingredients, such as those found in functional foods, can be incorporated into food materials to produce iron-fortified foods 4
Factors Affecting Iron Absorption
Several factors can affect iron absorption, including:
- Dietary factors, such as vitamin C, which can enhance non-heme iron absorption 2
- The presence of inhibitors, such as phytic acid and polyphenols, which can reduce non-heme iron absorption 2
- The type of iron, with heme iron being more readily absorbed than non-heme iron 2, 5
Importance of Iron in the Diet
Iron is an essential nutrient, and its deficiency can have significant health consequences, including: