Regarding the use of iron, there are many myths that do not lose their power even in the 21st century. The most deeply rooted myth concerns the belief that there is only one type of iron and so it does not matter in what way (or through which foods) we get it into the body. Mistake! Two types of iron coexist in nature: non-heme and heme iron.
"Plant foods contain a non-heme form that is poorly absorbed by the body. Heme iron is bound to hemoglobin and myoglobin and is found in animal sources (mainly beef and liver). The body absorbs 10 to 30% of the consumed heme iron." (Maria Belinová, Core Holistic Nutrition, 2020) The correct replenishment of iron in the blood therefore depends on what you eat and whether your diet is balanced.
Non-heme vs. heme iron: One without the other makes no sense
You may be asking: Why should I care? Because the body absorbs iron from proteins of animal origin (heme iron) better than iron from proteins of plant origin (non-heme iron). And it is also the reason why a vegetarian is more at risk of iron deficiency anemia than a meat consumer. People who eat meat supplement both types of iron, while vegetarians only get the non-heme iron, even if they include dairy products and eggs in their diet.
Sources of heme iron - the main role is meat
Heme iron is found in foods of animal origin, such as offal, fish and poultry. It is the best form of iron supplementation, as the body ideally absorbs 10 to 40% of it (Fady Moustarah, Central Michigan University, 2022). Good sources of heme iron are:
- meat (beef, pork, chicken and veal),
- fish (halibut, cod, perch, salmon and tuna),
- seafood (clams, oysters and mussels),
- viscera such as the liver (it is a particularly good source of heme iron).
Sources of non-heme iron – the main role is played by plants
Non-heme iron comes from plant sources such as grains, vegetables and nuts. Dietary surveys suggest that 85 to 90% of total iron intake comes from the nonheme form, while only 10 to 15% comes from the heme form (Jared Meacham, Ph.D., Healthline, 2023). Classic sources of non-heme iron are:
- industrially processed cereals (rice, oatmeal and bread),
- leafy vegetables (spinach, broccoli and kale),
- dried fruits (raisins and apricots) and nuts (hazelnuts and walnuts),
- legumes (lentils and soybeans).
Advertising slogan "You are what you eat!" in this case, it acquires a completely new dimension, because a healthy replenishment of iron in the blood depends on balancing the menu, which does not lack proteins of plant or animal origin. You will find out how to replenish iron in the blood thanks to the following 7 tips.
7 tips for (balanced) blood iron supplementation: Focus on heme iron intake to facilitate the absorption of non-heme
The recommended daily intake of iron balances between 10 and 15 mg. We lose approximately 1 mg of iron during the day. Women who are menstruating, pregnant or breastfeeding lose up to 2 mg of iron per day. The recommended amount of iron intake varies depending on the period of life and must be replenished regularly. According to experts, it has the highest absorbability in the morning on an empty stomach (Veronika Halusková, Brainmarket, 2023).
Tip #1 Eat meat and animal products
As already mentioned, the best sources of heme iron are foods of animal origin, especially red meat, poultry and seafood. If you prefer a plant-based diet, arrange your menu so that it also contains animal protein. Cynthia Sass, a nutritionist for athletes based in Los Angeles, recommends including tofu, selected legumes, eggs and chickpeas in the diet (Cynthia Sass, Everyday Health, 2023).
Tip #2 Add vitamin C to your diet
"By adding vitamin C to a varied diet, you will get the helper you need to support the absorption of non-heme iron," adds Cynthia Sassová. In addition to supplementing your menu with fruits such as oranges, kiwis and grapefruits, you will also get a balanced dose of vitamin C from peppers, broccoli and cauliflower. Even half a cup of freshly squeezed orange juice will improve the absorption of both non-heme and heme iron.
Tip #3 Do not drink iron-rich food with coffee or tea
If you prepare a lunch rich in iron, do not drink it with coffee, tea or red wine. Better to enjoy these drinks between meals. They contain tannins, polyphenols and phytates, which reduce the absorption of iron. The tannins found in tea and coffee interfere with mineral absorption, so if you're trying to replenish iron in your blood, drink tea and coffee a few hours before or after a meal rich in iron.
Tip #4 Do not consume foods rich in iron and calcium at the same time
Trying to replenish all minerals in a short time by combining them in the diet is not a good idea, because they often work against each other and their effects can be canceled out or multiplied unhealthily. This applies e.g. with foods high in fiber or calcium, served at the same time as food rich in iron. Fiber and calcium reduce iron absorption.
Tip #5 Supplement the iron in the blood with the right drinks
Iron, a mineral essential for neurological development and the production of certain hormones, can be simply and deliciously supplemented with well-chosen drinks, e.g.
- juices (apple, orange and tomato),
- nectars (apricot and plum),
- beef broth,
- cocoa from natural cocoa powder,
- "green" smoothie (usually containing celery, Swiss chard, cucumber, parsley and mint).
Tip: You can also supplement iron by adding flax or sesame seeds to "green" smoothies (John P. Cunha, Healthy Living Center, 2022).
Tip #6 Give food supplements containing iron a chance
Recommended foods, such as liver and seafood, contain a lot of iron - e.g. serving of veal liver has about 20 mg of iron and a serving of oysters has about 8 mg of iron (US Department of Agriculture, 2023). However, neither food is commonly available nor recommended for daily consumption due to high cholesterol levels. Iron supplements, on the other hand, are readily available. They are usually taken three times a day, with most people taking 150 to 200 mg of elemental iron in supplement form (Justin Laube, MD, Everyday Health, 2023).
According to scientific publications, the absorption rate of iron when consuming food is as follows: 25 to 30% for red meat, 7 to 9% for leafy vegetables, 4% for cereals and 2% for dried legumes (Itske M. Zijp, Food Science and Nutrition, 2010 ). This suggests that you just need to think carefully about your menu and you will never be deficient in minerals.
Ascorbic acid is known as a factor that improves the bioavailability of iron, try to include it in a varied diet. Get rid of polyphenols and phytates, which reduce the absorption of iron in the intestines. Inadequate absorption of iron leads to iron deficiency anemia, the most common nutritional deficiency worldwide.
How to find out if you have (in)sufficient iron in your blood? Take a simple test!
How do you know that you lack iron in your body? Basic symptoms include fatigue, lethargy, fainting, nervousness, hair loss, and ulcers (even in the stomach or lining of the small intestine). Because iron is more difficult to absorb, the symptoms of iron deficiency anemia can become more severe over time.
"Pale skin, restless legs syndrome, lines on the nails, a reddened and sore tongue and shortness of breath appear." (Veronika Halusková, Brain Market, 2023)
If you notice these symptoms, it's time to have your blood iron level tested. However, iron is only one of the essential minerals, we need much more of them for the proper functioning of the body. Get your current mineral level (zinc, magnesium, copper and phosphorus) tested in a simple mineral test.
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... does kidney disease also contribute to the development of iron deficiency anemia? Have your kidneys tested and prevent unpleasant health complications.
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