Iron is an essential mineral for human health, as it plays a crucial role in a number of important bodily functions. Some of the key reasons why iron is important for us include:
Oxygen transport: One of the primary functions of iron is to help transport oxygen throughout the body. Iron is a key component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s tissues.
Energy production: Iron is also necessary for the production of adenosine triphosphate (ATP), which is the primary source of energy for the body’s cells.
Immune function: Iron is important for the proper functioning of the immune system, as it helps to produce white blood cells that fight off infections.
Brain development: Iron is critical for the development and function of the brain, as it helps to produce neurotransmitters that are essential for communication between nerve cells.
Muscle function: Iron is necessary for proper muscle function, as it helps to produce myoglobin, a protein that stores oxygen in muscle tissue.
Overall, getting enough iron is essential for maintaining good health and preventing anemia, a condition that occurs when the body doesn’t have enough iron to produce adequate amounts of hemoglobin. Good dietary sources of iron include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.
Sources of iron in food
Here are 20 food sources of iron, along with their iron content:
Red meat: Beef, pork, and lamb are all good sources of heme iron, which is more easily absorbed by the body. A 3-ounce serving of cooked beef contains about 2.6 milligrams (mg) of iron.
Poultry: Chicken and turkey are also good sources of heme iron. A 3-ounce serving of cooked chicken contains about 1.1 mg of iron.
Seafood: Oysters, clams, and mussels are all high in iron, with 3 ounces of cooked oysters containing about 7.8 mg of iron.
Beans and lentils: These plant-based foods are a good source of non-heme iron. A 1/2-cup serving of cooked lentils contains about 3.3 mg of iron.
Tofu: This soy-based protein is a good source of non-heme iron, with 1/2 cup of firm tofu containing about 3.4 mg of iron.
Fortified cereals: Many breakfast cereals are fortified with iron. Check the label to see how much iron is in each serving.
Spinach: This leafy green vegetable is a good source of non-heme iron. A 1/2-cup serving of cooked spinach contains about 3.2 mg of iron.
Kale: Another leafy green vegetable, kale contains about 1.2 mg of iron per 1 cup of cooked kale.
Broccoli: This vegetable is a good source of iron, with 1 cup of cooked broccoli containing about 1 mg of iron.
Brussels sprouts: These vegetables are a good source of iron, with 1 cup of cooked Brussels sprouts containing about 1.2 mg of iron.
Chickpeas: This legume is a good source of non-heme iron, with 1/2 cup of cooked chickpeas containing about 2.4 mg of iron.
Lima beans: These legumes contain about 2.2 mg of iron per 1/2 cup of cooked lima beans.
Black beans: Another legume, black beans contain about 1.8 mg of iron per 1/2 cup of cooked beans.
Pumpkin seeds: These seeds are a good source of iron, with 1 ounce of roasted pumpkin seeds containing about 2.1 mg of iron.
Sesame seeds: These seeds contain about 1.3 mg of iron per tablespoon of sesame seeds.
Cashews: These nuts contain about 1.9 mg of iron per 1/4 cup of cashews.
Sunflower seeds: These seeds contain about 1.2 mg of iron per ounce of roasted sunflower seeds.
Quinoa: This grain is a good source of non-heme iron, with 1 cup of cooked quinoa containing about 2.8 mg of iron.
Dark chocolate: This delicious treat contains about 1.6 mg of iron per 1 ounce of dark chocolate.
Raisins: These dried fruits contain about 0.8 mg of iron per 1/4 cup of raisins.
It’s important to note that the body absorbs heme iron more easily than non-heme iron. However, consuming foods high in vitamin C can help enhance the absorption of non-heme iron.
How much iron is required daily by our body?
The amount of iron required by the body varies depending on age, sex, and other factors. Here are the daily recommended intake levels of iron for different groups:
- Infants and children:
- 0-6 months: 0.27 mg/day
- 7-12 months: 11 mg/day
- 1-3 years: 7 mg/day
- 4-8 years: 10 mg/day
- Adolescent and adult females:
- 9-13 years: 8 mg/day
- 14-18 years: 15 mg/day
- 19-50 years: 18 mg/day
- 51+ years: 8 mg/day
- Adolescent and adult males:
- 9-13 years: 8 mg/day
- 14-18 years: 11 mg/day
- 19+ years: 8 mg/day
- Pregnant females: 27 mg/day
- Breastfeeding females: 9-10 mg/day
It’s important to note that some individuals may require more or less iron than these recommended levels, depending on factors such as their health status and dietary habits. If you’re concerned about your iron intake, it’s a good idea to talk to your healthcare provider or a registered dietitian for personalized recommendations.
Which natural herbs have good sources of iron?
There are several herbs that are good sources of iron. Here are some examples:
Nettle: Nettle is a leafy green herb that is a good source of iron, with 100 grams of cooked nettle containing about 1.5 mg of iron.
Dandelion: Dandelion leaves are a good source of iron, with 100 grams of raw dandelion greens containing about 1.5 mg of iron.
Parsley: Parsley is an herb that is commonly used as a garnish, but it’s also a good source of iron. 100 grams of raw parsley contains about 6.2 mg of iron.
Thyme: Thyme is an herb that is often used to season meat and vegetables. 100 grams of dried thyme contains about 123.6 mg of iron.
Coriander: Coriander, also known as cilantro, is an herb that is commonly used in Mexican and Indian cuisine. 100 grams of raw coriander contains about 1.8 mg of iron.
Basil: Basil is an herb that is commonly used in Italian cuisine. 100 grams of raw basil contains about 3.2 mg of iron.
Sage: Sage is an herb that is commonly used to flavor meat and poultry dishes. 100 grams of dried sage contains about 11.1 mg of iron.
Oregano: Oregano is an herb that is commonly used in Mediterranean and Mexican cuisine. 100 grams of dried oregano contains about 44 mg of iron.
Rosemary: Rosemary is an herb that is often used to flavor meat and poultry dishes. 100 grams of dried rosemary contains about 7.6 mg of iron.
Tarragon: Tarragon is an herb that is commonly used in French cuisine. 100 grams of dried tarragon contains about 32.3 mg of iron.
Mint: Mint is an herb that is commonly used to flavor tea and desserts. 100 grams of raw mint contains about 1.2 mg of iron.
Bay leaves: Bay leaves are an herb that is commonly used to flavor soups and stews. 100 grams of dried bay leaves contain about 43.2 mg of iron.
Again, it’s important to note that consuming herbs alone may not provide adequate amounts of iron for those with higher iron requirements, and it’s important to consume a variety of iron-rich foods and talk to a healthcare provider or a registered dietitian for personalized recommendations
Dr Neeraj Kaushik founder Kaushik Acupuncture & complementary medicine, best acupuncturist in Delhi NCR