Dietary Iron Better Health

It is better to try to consume enough in the diet.

Dietary iron better health. If you have iron deficiency anaemia your gp doctor may recommend that you take iron supplements. However some nutrients such as vitamin c and b12 may help to increase non heme iron absorption. Haem iron found in animal tissue such as beef lamb kangaroo chicken and fish. Continued very good sources of nonheme iron with 3 5 milligrams or more per serving include.

Eat lean red meat. There are two types of iron. Offal products such as liver and kidney are particularly rich in haem iron however pregnant women should avoid eating too much offal as it contains large amounts of vitamin a which can cause birth defects. The tips below can help you maximize your dietary iron intake.

Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron. This is the best source of easily absorbed heme iron. Iron deficiency can be treated by adding iron rich foods to the diet. Iron supplements can be helpful when people find it difficult to take in enough iron through only dietary measures such as in a plant based diet.

For a reader friendly overview of iron see our consumer fact sheet on iron. Types of iron in our diets. This is a fact sheet intended for health professionals. Eating it several times per week can help if you are deficient.

Mollusks are a particularly great dietary source. Spinach provides many health benefits but very few calories. Iron is a mineral that is naturally present in many foods added to some food products and available as a dietary supplement. An iron deficiency is seen most commonly in children women who are menstruating or pregnant and those eating a diet lacking in iron.

About 3 5 ounces 100 grams of raw spinach contain 2 7 mg of iron or 15 of the dv although this is non heme iron which isn t. Poultry shellfish and fish are also high in heme iron and these are much better options for healthy protein intake stick to skinless poultry. Heme iron is typically absorbed more efficiently than non heme iron. If you are vegetarian or vegan make sure there is enough iron in your diet.

Iron deficiency occurs in stages. Only take iron supplements under the guidance of your doctor. The two types of iron found in our diets are.