Iron man, ironclad, iron fist, cast-iron stomach, pumping iron…the word “iron” is used in so many contexts to convey strength. Inside of our bodies, the mineral iron is an equally strong force to be reckoned with. There are many ways to increase iron intake through food choices and cooking methods. Learning how to optimize dietary iron will help give your cells the strength they need to thrive.
Iron’s Role in the Body
We all know that oxygen is a basic human need. But, did you know that iron plays an important role in transporting oxygen within the body? Iron is required for the production of red blood cells and is also a part of hemoglobin (the pigment of red blood cells), which binds oxygen and transports it from the lungs to cells throughout the body.
Iron plays a role in the conversion of blood sugar to energy. This means that in order for your cells to receive energy from your food, you need adequate amounts of iron.
Iron is required to produce several important enzymes, including those used in reactions to produce new cells, amino acids, neurotransmitters and hormones.
Types of Iron
Our bodies cannot produce iron, so we need to make sure to consume it through food. There are two types of dietary iron: heme iron and non-heme iron.
Heme Iron. Only found in animal products, this is the iron bound to hemoglobin and myoglobin of meat tissue. Heme iron is better absorbed by the body and its absorption is not affected by the other components of your meal.
Non-heme Iron. Found in grains, legumes, fruits, and vegetables; this type of iron is not as well absorbed by the body. Its absorption can be enhanced or inhibited by the components of other foods at your meal.
Which foods are good iron sources?
Animal Products:
- Beef / Chicken Liver
- Beef, Pork, Lamb, Duck & Turkey
- Clams, Mollusks, Mussels, Oysters & Shrimp
- Sardines
- Egg yolks
Plant Products:
- Beans, Peas & Lentils
- Dark, leafy greens
- Dried Fruit (Dates, Prunes & Raisins)
- Nuts & Seeds (Almonds, Cashews, Brasil Nuts, Walnuts, Sesame seeds, Pumpkin seeds)
- Iron-fortified grains & cereals
- Blackstrap Molasses
How to optimize iron intake from plant sources:
Even though iron from animal products is most easily absorbed, there is a great trick to enhance iron absorption from plant sources. Eat iron-rich plants along with foods high in vitamin C! The more vitamin C, the greater the non-heme iron absorption. Good vitamin C sources include: red bell peppers, fresh broccoli, citrus fruits and strawberries.
There are also foods and drinks that inhibit iron absorption. Separate your intake of iron-rich foods from calcium-rich foods, because calcium competes with iron for absorption in the body.
Avoid drinking coffee, tea or red wine with iron-containing foods. These drinks contain tannins and polyphenols that decrease iron absorption.
Although whole grains can be good iron sources, the phytates within the grain can limit mineral absorption (including iron). Soaking grains prior to cooking can help decrease physic acid and improve your body’s absorption of minerals. (I was first introduced to the method of soaking grains from Sally Fallon’s cookbook, Nourishing Traditions, which is a great resource for whole foods cooking.)
Cast Iron Cookware
Along with the foods you choose, another sneaky way to increase iron intake is by cooking in cast iron. Tiny flecks of iron from the pots and pans will end up in your meal – the amount incorporated depends on the types of foods cooked. Cooking acidic foods (e.g. using a tomato base) will help incorporate the most iron into your meal. Studies have even looked into preparing food in cast iron pots as a way to reduce iron deficiency anemia in developing countries.
Cast iron cookware are chemical-free alternatives to standard, nonstick pans. It is not even necessarily more expensive than your conventional pots and pans – search the web for wholesale cookware or explore the shelves home goods stores. Instead of adding chemicals to your food, wouldn’t you prefer to add some iron?
*I chose this photo not because Brussels sprouts are particularly high in iron, but because they are my absolute FAVORITE food to cook in my cast iron pan!
What if you are deficient in iron?
There are a few classic signs of iron deficiency. Because it works to move oxygen around the body and increase energy levels, people may experience the following symptoms when they are deficient in iron:
Fatigue. Feeling exhausted is the most common side-effect of iron-deficiency. Less oxygen is reaching your tissues, so your body is not getting the energy it needs. (Living in our extremely hectic world, it may be difficult pinpoint one cause of your fatigue! Low levels of iron may be a contributing factor.)
Pale Complexion. Iron is bound to hemoglobin, which gives a red color to your blood and a rosy glow to your cheeks. We all have natural differences in complexion and seasonal changes can play a role in the color of your skin. The best way to assess by looking at the insides of your bottom eyelids and the insides of your lips and gums. If these areas appear more pale than normal, this can be due to iron deficiency.
Shortness of Breath. Low iron = low oxygen levels, which can cause you to feel short of breath easily. (I’m not referring here to loosing your breath with activity! If you begin to notice loss of breath with everyday activities that didn’t used to tax your breathing, this may be iron-related.)
Brittle Hair & Nails. Because your body is working so hard to send oxygen to your vital organs, those that are considered “accessory” to your survival will not receive the nourishment they need. (The body is going to send those oxygen stores to your brain and gut before it sends it to help your hair and nails grow!)
Ice Cravings. This is a seemingly random side-effect of iron deficiency. Studies have shown a link between women who crave ice and low iron levels. Pica can also be an issue, which is a term that refers to craving non-food items (clay, chalk, paper etc.).
Other causes of iron deficiency:
There are factors other than dietary intake that can deplete your body of iron.
Heavy Periods. Women who experience a heavy flow may have iron-deficiency due to excessive blood loss. If you are concerned, bring this up with your gynecologist.
Gut Disorders. IBS (Crohn’s or Ulcerative Colitis) or Celiac disease create an inflammation within the GI tract. When your gut is inflamed, it is more difficult to absorb vitamins and minerals from your food. If you experience any of these conditions, iron deficiency may result from poor absorption – regardless of how much you are getting through food.
Pregnancy. Babies need iron to grow, and may deplete the mother’s iron stores. Iron intake may need to be increased during the months of pregnancy to compensate for the baby’s needs.
References:
How to increase iron in your diet. University of Virginia Health System: Digestive Health Center web site. www.GInutrition.virginia.edu. Updated Dec 2014. Accessed Mar 12, 2016.
Anemia & iron-rich foods. Cleveland Clinic web site. https://my.clevelandclinic.org/health/diseases_conditions/hic_Anemia/hic-anemia-and-iron-rich-foods. Published Sept 9, 2014. Accessed Mar 12, 2016.
Iron deficiency anemia and prevention. Mayo Clinic web site. http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/basics/prevention/con-20019327. Published Jan 2, 2014. Accessed Mar 12, 2016.
Fallon S, Enig M. Nourishing traditions: The cookbook that challenges politically correct nutrition and the diet dictocrats. 2nd ed. Washington, DC: NewTrends Publishing Inc; 2001.
Kröger-Olsen MV, Trúgvason T, Skibsted LH, Michaelsen KF. Release of iron into foods cooked in an iron pot: Effect of pH, salt, and organic acids. J Food Sci. 2002; 67(9): 3301-3303.
Gerrligs PD, Brabin BJ, Omari AAA. Food prepared in iron cooking pots as an intervention for reducing iron deficiency anaemia in developing countries: a systematic review. J Hum Nutr Diet. 2003; 16(4): 257-281.