Dietary Iron Of Food

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Dietary iron of food. It is found in animal foods that originally contained hemoglobin such as red meats fish and poultry. Iron is an essential component of hemoglobin an erythrocyte red blood cell protein that transfers oxygen from the lungs to the tissues 1. In addition to foods in which iron occurs naturally grain products like cereals and pasta are often iron fortified. Iron is an important mineral we need to have in our daily diet.

Meat seafood and poultry have both heme and nonheme iron. Heme iron and nonheme iron. Meat based heme iron. Nonheme iron is found in plant foods and iron fortified food products.

In a large bowl combine cooked beans or lentils with diced fresh tomatoes raw baby spinach pumpkin seeds or cashews and raisins or dried chopped apricots. Resource download resource download welsh download the old style pdf version of this food fact sheet. There are 2 types of dietary iron. People can also influence the amount of iron they actually absorb based on.

Try this easy dish that can boost iron levels by combining foods rich in non heme iron and vitamin c. It is possible to obtain enough iron in a vegetarian vegan diet with careful planning. For more high iron foods see. Heme iron is estimated to contribute 10 15 of total iron intake in meat eating populations but because of its higher and more uniform absorption.

To maximize iron absorption consume legumes with foods high in vitamin c such as tomatoes greens or citrus fruits. Iron is a mineral that is naturally present in many foods added to some food products and available as a dietary supplement. Many varieties offer 90 to 100 percent of the daily recommended value along with other important vitamins and minerals such as fiber. There are two forms of dietary iron.

Opt for a variety of iron rich foods to ensure an adequate intake of iron. Heme iron is derived from hemoglobin. Iron fact sheet for consumers iron is found in lean meat seafood poultry beans iron fortified breakfast cereals and breads and other foods. Nonheme iron which is present in both plant foods and animal tissues and heme iron which comes from hemoglobin and myoglobin in animal source foods.

The current daily value dv for iron is 18 milligrams mg. Below is a list of high iron foods. Summary one cup 198 grams of cooked lentils provides 37 of the dv for iron. Non heme plant based iron foods.