Iron is an integral part of many proteins and enzymes that maintain good health.
In humans, iron is an essential part of the proteins involved in oxygen transport. It is also essential for the regulation of cell growth and separation.
A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death.
This list contain iron-rich foods from more absorbable to less:
All types of liver
Beef
Oysters
Sardines
Turkey
Chicken
Cod
Blackstrap molasses
Iron-fortified breakfast cereals
Wheat germ
Soybeans
Lentils
Baked-potato skin
Bulgur
Who may need extra iron to prevent a deficiency?
Three groups of people are most likely to benefit from iron supplements: people with a greater need for iron, individuals who tend to lose more iron, and people who do not absorb iron normally. These individuals include:
Pregnant women
Preterm and low birth weight infants
Older infants and toddlers
Teenage girls
Women of childbearing age, especially those with heavy menstrual losses
People with renal failure, especially those undergoing routine dialysis
People with gastrointestinal disorders - do not absorb iron normally
Iron Absorption Inhibitors
Tannins (found in tea), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of iron. Some proteins found in soybeans also inhibit iron absorption.
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
