See also:

• Iron Supplementation in Babies and Children

Iron is a mineral that is found in every living cell. Iron exists in two forms—heme and nonheme. Heme iron is part of the hemoglobin and myoglobin molecules in animal tissues. About 40% of the iron in meat is in the heme form. Nonheme iron comes from animal tissues other than hemoglobin and myoglobin and from plant tissues. It is found in meats, eggs, milk, vegetables, grains, and other plant foods. The body absorbs heme iron much more efficiently than nonheme iron. Much of the iron in our diet comes from foods, such as breads and cereals that are fortified with this mineral. Worldwide, iron deficiency anemia is the most common form of malnutrition.

• Women of childbearing years
• Teenage girls
• Female athletes
• Infants (depending on their diet)
• Children
• Elderly
• Low-income groups
• People with Crohn’s disease or celiac disease—Iron is absorbed from a small intestine, and diseases affecting it may lead to poor absorption from food sources.

There are no symptoms of iron deficiency unless you become anemic. If not corrected, iron deficiency can progress to anemia. Symptoms of anemia include:

• Fatigue: feeling tired all the time or getting tired easily with activities you used to be able to do without difficulty
• Difficulty maintaining body temperature
• Pale skin, especially the pink lining to your lower eyelids, under your fingernails, or your gums
• Decreased immune function
• Glossitis (an inflamed tongue)
• Unusual cravings for substances like ice, dirt, etc. (called pica)

Iron-deficiency anemia is usually treated by increasing iron intake through dietary sources and iron supplementation.

• Heme iron is absorbed more efficiently than nonheme iron.
• Heme iron enhances the absorption of nonheme iron.
• Vitamin C enhances the absorption of nonheme iron.
• Some substances decrease the absorption of nonheme iron:
  • Oxalic acid, found in spinach and chocolate (However, oxalic acid is broken down with cooking.)
  • Phytic acid, found in wheat bran and beans (legumes)
  • Tannins, found in tea
  • Polyphenols, found in coffee

  Note: Consuming heme iron and/or vitamin C with nonheme can help compensate for these decreases.

To increase your intake and absorption of dietary iron, try the following:

• Combine heme and nonheme sources of iron.
• Eat foods rich in vitamin C with nonheme iron sources. Good sources of vitamin C include:
  • Bell peppers
  • Papayas
  • Oranges and orange juice
  • Broccoli
  • Strawberries
  • Grapefruit
  • Cantaloupe
  • Tomatoes and tomato juice
  • Potatoes
  • Cabbage
  • Spinach and collard greens
• If you drink coffee or tea, do so between meals rather than with a meal.
• Cook acidic foods in cast iron pots. This can increase iron content up to 30 times.