Iron is an important nutrient needed to help the body produce hemoglobin. Hemoglobin aids with the transportation of oxygen to vital organs, cells and tissues in the body. The oxygen supplies energy and ensures healthy growth and development of the body. A low iron level will lead to a low hemoglobin level, making less oxygen available, and iron deficiency anemia could result. Symptoms include fatigue, weakness, dizziness and a weakened immune system.
Types
Heme iron and non-heme iron are the two types of dietary iron found in food. Heme iron comes from animal products and is more easily absorbed in the body since animals also produce hemoglobin. Poultry, seafood and red meat are all classified as heme iron rich foods. Non-heme iron comes from foods that are iron enriched or iron fortified, and also comes naturally from vegetables and fruits. The body does not absorb non-heme iron as well as it absorbs heme iron, according to BloodBook.
Identification
Non-heme iron can be added to breakfast cereals such as oatmeal and grits. Certain cereals may contain the recommended daily allowance in one serving. Fruits that naturally contain non-heme iron include raisins, peaches, apricots and prunes. Vegetables high in non-heme iron include spinach, black-eyed peas and beans such as navy, lima, pinto, black and kidney, according to the National Institutes of Health's Office of Dietary Supplements.
Iron Content
Breakfast cereals can contain 18.0 mg of iron in one cup; a half-cup of raisins can contain 1.5 mg per serving of iron; a one-cup portion of beans can range from 5.2 mg to 3.5 mg. One cup of black-eyed peas contains 1.8 mg of iron; a half-cup of spinach contains 3.2 mg of iron. One cup of dried apricots contains 2.1 mg of iron; one medium baked potato and one medium stalk of broccoli each contains 2.1 mg or more of iron, according to Drugs.
Significance
The amount of iron absorption from non-heme iron food depends on which other foods are eaten at the same time. According to the Centers For Disease Control and Prevention, combining heme foods with non-heme foods such as vegetables and fruits increases the amount of iron absorption. In addition, eating foods that are high in vitamin C content will enhance non-heme iron absorption. Fruits and vegetables that are high in vitamin C include citrus fruits, peppers, turnip greens and other leafy greens, pineapples and squash.
Expert Insight
According to the Office of Dietary Supplements, the recommended daily allowance of iron consumption in food or supplements is 18.0 mg for women and 8.0 mg for men; pregnant women need 27.0 mg of daily iron intake. Those who exclude animal products from their diet may need to consume almost double the amount of non-heme iron each day to get the proper iron absorption. Avoid drinking coffee and tea when eating food that is high in iron; these drinks have been proven to counteract iron absorption because of the tannins they produce.
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