Healthy Diet: the Key to Getting the Iron that You Need

Considering that iron takes an essential part in the body, it is crucial for us to maintain an appropriate supply of iron. Eating a well-balanced diet is a smart way to support our body’s iron needs.

People consume two types of dietary iron, heme and non-heme. Non-heme iron can be found in plants and iron-fortified foods. Non-heme iron can also be found in considerable quantities in grains such as wheat, oats, and rice, in nuts, fruits, vegetables. Whereas lean meat, seafood, and poultry contain both heme and non-heme iron. Heme iron is easily absorbed by the body (high bioavailability) compared with non-heme iron.

 

Foods to Avoid When You are Iron Deficient:

As specified by the US National Institute of Health (NIH), in diets including meat, seafood, and vitamin C, the bioavailability of iron is approximately 14% to 18%. While in vegetarian diets is around 5% to 12%.

There are several substances that can reduce the amount of non-heme iron we absorb, these include phytate found in grains and beans, and some polyphenols, which are micronutrients in our diet, present in some non-animal foods, such as cereals, fruits, and legumes. In addition, calcium can impair the absorption of both non-heme and heme iron. In contrast, Vitamin C enhances non-heme iron absorption. 

 

Iron-rich Foods to Include in Your Diet:

Fighting iron-deficiency can be easier when you have the proper tools. The US National Institute of Health provides in the following list, some iron-rich food sources that we can include in our diet. 

*The Daily Value (DV) for iron is 18 mg for female adults. For a food to be considered as a high source of a nutrient, it needs to provide 20% or more of the DV.

*The bioavailability of iron in vegetarian diets is 5% to 12% while in non-vegetarian diets is 14% to 18% (NIH). 

 

If you're vegan or flexetarian consider using NeuTerre™ Whole Food Iron to boost your body’s iron levels. NeuTerre™ is clinically proven to be highly bioavailable, slow release, and gentle on the body whole food iron supplement.