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You are here: Home / Food as Medicine Database / Search by Nutrient / Iron

Iron

​Health BENEFITS of ​​Iron:

  • ​necessary for producing hemoglobin in red blood cells
  • helps store and transport oxygen throughout the body
  • ​assists white blood cells in fighting bacteria
  • ​supports a healthy immune system
  • important for proper muscle and brain function
  • ​helps change beta carotene into Vitamin A
  • ​​​protects cells against the damaging effects of free radicals
  • supports energy production and helps prevent fatigue
  • helps with production of thyroid hormone and dopamine

Foods HIGH in ​Iron:

  • ​asparagus
  • beans
  • ​beef
  • ​beet greens
  • ​bok choy
  • ​bulgur
  • clams
  • ​collard greens
  • cumin
  • dark chocolate
  • ​dates
  • ​​lentils
  • liver
  • ​molasses
  • ​oregano
  • ​​​parsley
  • potato
  • ​​pumpkin seeds
  • ​raisins
  • ​sea vegetables
  • ​salmon
  • ​sesame seeds
  • soybeans
  • ​spinach​
  • ​sweet potato
  • Swiss chard
  • thyme
  • turmeric

​Things to KNOW About ​Iron:

Iron is a key element in the metabolism of almost ​every living organism.

 There are two forms of dietary iron:

  • ​heme iron - found only in animal products
  • non-heme iron - found mainly in plant-based foods
  • Heme iron is only found in meat, poultry, and fish. However, animal foods also contain some non-heme iron, thus they contain a combination of both heme and non-heme iron. Approximately half of the total iron in animal foods is non-heme iron. Heme iron is easier for the body to absorb than non-heme iron.

    Non-heme iron is found in vegetables, fruits, beans, grains, nuts, and seeds. It's also found in eggs and dairy products. Non-heme iron is ​not absorbed as well as heme iron. However, the absorption of non-heme iron can be enhanced by consuming foods high in vitamin C along with the heme-iron food. 

    ​​Extra iron in the body is stored in the liver, bone marrow, spleen, and muscles. An iron deficiency can lead to anemia. Anemia ​occurs when the​ red blood cell count is low. This​ causes reduced oxygen flow to the organs which can result in fatigue.

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