Common and Popular Sources of Dietary Iron: An Overview

What Is the Significance of Dietary Iron?

Iron is an essential mineral that is responsible for hemoglobin production which is necessary for the red blood cells that transport oxygen through the body cells. It is also important for fundamental metabolism. Sufficient iron is required for bodily metabolism and functions in the form of heme or non-heme iron that is gained through the diet.

What Is the Recommended Dietary Intake of Iron?

1. According to the NIH (National Institute of Health), the recommended dietary allowance for iron varies depending on the age group. Most adults would need at least 8 to 18 milligrams of iron requirement daily (minimum 8 milligrams for males while 18 milligrams for females).

2. In pregnancy, the requirement is nearly 27 milligrams per day and in lactation up to 9 milligrams per day.

3. Also, vegetarian women who are pregnant may need up to 49 milligrams of iron in a day because the iron source is purely plant-based (non-heme iron) for a vegetarian lifestyle.

4. For lactating women who are vegetarian, the iron requirement is up to 16 milligrams per day.

5. For children and young adults, the iron requirement is between 7 to 11 milligrams per day minimum, while for female adolescents, the need may be up to 15 milligrams per day.

What Are the Healthy Dietary Iron Sources?

Nutritionists across the globe always focus on the need to follow a healthy lifestyle pattern that aims to incorporate iron through dietary sources instead of taking them in the form of supplements. Have a look at these foods that are rich in iron:

1. Shellfish or Oysters and Organ Meats: A serving of nearly six raw oysters may yield approximately around 4.3 milligrams of iron. It also has eight grams of protein additionally. Organ meats like chicken liver are similarly rich in protein and iron sources.

2. Fish: All type of fishes are great sources of iron. Some of the iron-rich sources, like sardines, tuna, and mackerel, are popular throughout the globe. Canned fish, like whole sardines, contain nearly three milligrams of iron.

3. Legumes: It would be interesting to know that for vegans and vegetarians, legumes would serve nearly the same iron content. A 100-gram serving of cooked lentils would yield nearly more than three milligrams of iron. Lentils are also high in fiber, providing up to eight milligrams in a single serving. Lentils are also very high in protein, B vitamins, magnesium, zinc, etc. Chickpeas or garbanzo beans, as well as white beans, are great sources of iron. Even a half-cup serving of these lentils would provide up to more than three milligrams of iron.

4. Dark Chocolate: It is popular across the globe for the right reasons. It is not only an excellent source of iron but also of antioxidants. A one-ounce serving of dark chocolate would yield around 3.4 milligrams of iron.

5. Whole Grains: Quinoa and amaranth are examples of the ancient grain families that are most suited to individuals who are on a gluten-free diet or those who suffer from gluten allergies. One cup of cooked quinoa would provide nearly three milligrams of iron, while one cup of cooked amaranth contains more than five milligrams of iron.

6. Seeds: They are the most healthy sources of iron as well as several essential micronutrients. Just a single ounce or approximately around 28 g serving of pumpkin seeds provides up to 2.3 milligrams of iron. Similarly, chia seeds are popular global super seeds per serving, yielding around 2.7 milligrams of iron. Seeds are the best plant-based non-heme iron sources.

7. Nuts: Cashews and almonds are the best iron sources. Cashews indeed are popular global snacks amongst the nuts that are perfect both as a snack or can be added to desserts or smoothies. One ounce of cashews has close to two milligrams of iron, along with several essential vitamins and heart-healthy monounsaturated fats. A quarter-cup serving of almonds serves even more iron, with 3.6 milligrams per serving. Similarly, one ounce of pine nuts contains almost two milligrams of iron.

8. Spinach: Three cups of raw spinach possess nearly two milligrams of iron. Spinach is also rich in calcium (around 80 milligrams) and also high with 470 milligrams of potassium content plus nearly 24 milligrams of vitamin C. Spinach can make up for almost 25 percent of the recommended daily value of vitamin C.

9. Potatoes: This popular global veggie with a medium-sized baked serving per piece contains more than three milligrams of iron.

10. Tofu: This is one of the best sources of dietary fiber, with around 2.5 grams in a serving. A three-ounce serving of tofu contains almost 1.4 milligrams of iron.

11. Broccoli: These are heart-healthy cruciferous vegetables loaded with multi nutrients. Broccoli is an excellent plant-based non-heme iron source. One cup of raw broccoli yields around one milligram of iron.

12. Poultry: Three-ounce serving of either roasted turkey or chicken breast would close to around one milligram of iron.

Conclusion

It does not matter if a person is vegan or vegetarian, or non-vegetarian; the nutrition values should be kept in mind to monitor the daily iron intake. The amount of intake can be determined by a nutritionist or healthcare provider based on the age group and lifestyle of a person. If anyone is showing signs of fatigue with any possible symptoms of iron deficiency anemia, then their hemoglobin levels should be tested. Therefore, a dietary regimen should be made to include the right foods that are rich in iron for systemic health.