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Dietary sources for Iron

Iron found in animal based foods is called Heme, and plant based foods is called Non-Heme

Iron when combined with protein attaches to Hemoglobin molecules in red blood cells. It carries oxygen from lungs to the rest of the body.

Extra iron is stored in the liver, bone marrow, spleen, and muscles. Lack of sufficient iron in the red blood cells causes Anemia. Common causes for Anemia are poor diet, poor intestinal absorption, excessive blood loss during menstruation, as well as increased need during pregnancy, adolescence and elderly. Excessive iron can lead to diabetes, liver damage and skin discoloration.

Vitamin B12, Vitamin C, and Folic acid help in making iron bio-available from dietary sources.

Iron - Vegetarians | Iron - Indian Foods

Basic Animal Foods

Iron absorption from animal foods is very efficient from 15% to 35%.Organs of all animals (Spleen, Kidney, Liver, Lung, and Heart) have a high concentration of dietary concentration. Iron in one serving (3.5 oz) of cooked lamb by meat type is as follows:

1. Spleen: 38.67 mg

2. Kidney: 12.4 mg

3. Liver: 8.28 mg

4. Heart: 5.52 mg

5. Lungs: 4.57 mg

6. Marrow: 4.5 mg

7. Tongue: 2.63 mg

8. Boneless trimmed Sirloin: 2.34 mg

8. Brain: 1.68 mg
In general, animal foods can be ranked starting with the highest iron concentration as follows

1. Spleen

2. Liver (Chicken liver is higher than Lamb)

3. Kidney (Lamb kidney is higher than Chicken)

4. Heart, Lung, and Marrow from bones

5. Red meats muscle (Beef Mutton Lamb Goat Buffalo), Tongue

6. Dark Poultry meat (Chicken or Turkey Thigh leg), Pork, Egg Yolk

7. White Poultry meat (Turkey or Chicken breast), Fish

Basic Plant Foods

Iron absorption from plant foods may vary from 2% to 20%. Animal foods and Vitamin C increase bioavailability of iron in plant foods. Black tea and Dairy products reduce bioavailability of iron from plant foods.

Plant foods can be ranked starting with the highest iron concentration as follows

1. Dried Bean (Soybean Red Kidney Bean Chickpeas Pigeon-peas..)

2. Green Red and Purple Vegetables

3. Nuts (Almonds) Seeds (Pumpkin seeds), and Dried fruits (Prunes, Apricots, Raisins)

4. Whole-grains (Brown Basmati, Roti, Bajra Roti)

There are two forms of iron, Heme and Non-Heme. Heme iron is found in meat, fish and poultry and is absorbed more easily than Non-Heme. Non-Heme is found in plant foods such as fruits, vegetables, dried beans, nuts and grain products.
Absorption of non-Heme is increased when taken with Vitamin C. Eat plant foods such as oranges, tomatoes along with non-Heme food. Absorption of non-Heme is also increased when taken with Heme foods.

Heme Iron Sources

Non-Heme Iron Sources