Iron is an essential metal that plays a key role in the transport of oxygen throughout the body.
Getting more iron in the diet can help prevent anemia due to iron deficiency and improve overall health.
The body needs iron to help it perform many vital processes, such as energy production, growth, development, and hormone synthesis. Iron also helps maintain the health of the immune system.
About 65 percent of iron in the body was chakra keto diet found in hemoglobin. Hemoglobin is a protein in the red blood cells responsible for transferring oxygen to cells. There is a small amount of iron in myoglobin, a protein found in muscle tissue. Myoglobin provides oxygen to the muscles and provides energy during physical activity.
In this article, we look at different types of iron, iron-rich foods and how to increase iron absorption. We also cover the recommended daily allowance (RDA), symptoms and risk factors for iron deficiency, and if someone may have too much iron in their bodies.
Types of iron
Vegetarians and vegetarians should be careful to include a large amount of iron-rich foods in their diet.
There are two kinds of food iron in foods: iron and non-hemic iron. The body absorbs it at different speeds.
Animal products such as meat, poultry and fish contain both heme and non-hemic iron. In general, iron is less than a person’s daily amount of iron without hem, but the body absorbs it more easily.
Food from plant sources provides only non-hemic iron. Non-Hem sources generally represent higher daily consumption than the hemi of iron, but the body is not absorbed as well as heme iron.
People who consume meat consume both types of iron, but because the body does not absorb well non-hem iron, vegetarians may be at increased risk of developing anemia from meat eaters.
Foods rich in iron
Foods that are rich in heme and non-heme iron include:
Seafood, including oysters
Lentils and beans
Fortified breakfast cereals
Dried fruits, such as plums, figs and apricots
Dark green leafy vegetables are an excellent source of iron, which include:
How to increase iron absorption
Some foods and beverages may affect iron absorption:
A woman drinks hot tea in the cafeteria.
Tea can prevent iron absorption.
Tea contains compounds called tannins. Some research suggests that tannins can reduce iron absorption in the body. However, it seems that tannins only affect iron status in adults who already have low iron stores. The effect of tannins that reduce the absorption of iron is greater with non-hemic iron.
For some people, avoiding tea with food or eating directly can help improve iron absorption.