IRON RICH FOODS

Iron Rich Foods: Specially for vegetarians

Overview:

Maintaining healthy iron levels is an important aspect of your diet, especially vegetarians. Lack of iron is one of the common concerns people have in connection with food and health. Iron, however, is present in a wide variety of vegetarian foods and, in fact, even the meat eating population relies far more on these foods for their main iron intake.

Iron is required by the body mainly for the production of red blood cells (haemoglobin), the substance that carries oxygen in the blood and the maintenance of the muscle protein myoglobin. The body is very good at reusing iron as it red blood cells break down and new ones are produced, but growing infants, children and women, and vegetarians have enhanced needs for iron.

Types of Iron:

There are two types of iron in the diet, called haem iron and non-haem iron. Haem iron is found in meat and non-haem is found in foods of vegetable origin. Non-haem iron is the main form of dietary iron. Interestingly the general populations who eat meat obtain only between 10%-14% their iron from meat with around 85% of dietary iron coming from cereals, bread, fruit and vegetables.

Iron Absorption:

When our food is low in iron, our body compensates by absorbing more iron from the food. But iron absorption is hindered by some other nutrients in your food. Calcium, tannins, phenols (found in chocolate, tea and coffee), proteins, for example in cow’s milk and egg, all have a tendency to hinder the absorption of iron. Phytates (phytic acid) found in grains, bread and pasta also have a similar effect.

Vitamin C - ascorbic acid - helps to increase the absorption of iron and, in particular, the non-haem form of iron prevalent in the vegetarian diet. How we combine iron-rich foods with those that contain vitamin C can have a significant effect on iron absorption levels.

Sources of Iron:

·        Tofu- Serving Size (1/2 cup), 3.4 milligrams of iron (19% DV)

·        Broccoli- Serving Size (1/2 cup), 0.3 milligrams of iron (2% DV)

·        Kale- Serving Size (1 cup), 1.1 milligrams of iron (6% DV)

·        Strawberries- Serving Size (1 pint), 1.5 milligrams of iron (9% DV)

·        Cooked Spinach- Serving Size (1 cup), 6.4 milligrams of iron (36% DV)

·        Peas- Serving Size (1/2 cup), 1.2 milligrams of iron (7% DV)

·        Lentils (dal)- Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV)

·        Sprouts- Serving size (1 cup), 1.2 milligrams of iron (6% DV)

·        Brussels Sprouts- Serving Size (1/2 cup), 0.9 milligrams of iron (5%DV)

·        Raisins- Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV)

·        Dried Peaches- Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV)

·        Squash and Pumpkin Seeds- Serving Size (1 ounce, about a handful), 0.9 milligrams of iron (5% DV)

·        Nuts- Serving Size (1 cup), 7.8 milligrams of iron (43% DV)

·        Soybeans- Serving Size (1 cup, boiled), 8.8 milligrams of iron (49% DV)

·        Pinto Beans- Serving Size (1 cup, boiled), 3.6 milligrams of iron (21% DV)

·        Arugula- Serving Size (1/2 cup), 0.146 milligrams of iron (1.8% DV)

·        Whole Wheat Pasta- Serving Size (1/4 cup dry), 0.4 milligrams of iron (2% DV)

·        Collard Greens- Serving Size (1 cup), 2.2 milligrams of iron (12% DV)

·        Sesame Butter (Tahini)- Serving Size (1 tablespoon), 0.4 milligrams of iron (2% DV)

·        Black Beans- Serving Size (1 cup, boiled), 3.6 milligrams of iron (20% DV)

·        Brown Rice- Serving Size (1 cup), 0.8 milligrams of iron (5% DV)

·        Prune Juice- Serving Size (1 cup), 3 milligrams of iron (17% DV)

·        Oatmeal- Serving Size (1/2 cup), 1.7 milligrams of iron (8% DV)

·        Potatoes- Serving Size (1 medium potato with skin),3.2 milligrams of iron (18% DV)

·        Liver- Serving Size (100 grams), 23 milligrams of iron (129% DV)

Average Daily Requirement of iron:

·        Average adult woman (19-50) = 14.8mg per day  (About 1 cup cooked spinach and 1 cup cooked lentils-dal)

·        Average adult man (19+) and Women (50+) = 8.7mg per day (1 cup strawberries and 1 cup cooked lentils-dal)

Bottom Line:

·        The consumption of vitamin C with iron rich foods has been shown to increase the absorption of iron up to two or three fold where phytate-containing foods are also ingested.

·        Examples of Vitamin C rich foods lemon, chili peppers, oranges etc.

·        Do not consume iron rich foods with calcium rich products like milk