Benefits of iron intake and how to consume it for maximum absorption

Iron, an essential mineral, plays a pivotal role in maintaining overall health and vitality. This vital nutrient is responsible for carrying oxygen throughout our bodies, supporting energy production and aiding in the synthesis of DNA. But what exactly is iron, and why is it so crucial for our well-being? Let's understand its importance and discover the best dietary sources to keep our iron levels optimal.

2 things you need to know

• Iron is vital for oxygen transport and overall health.
• Heme and nonheme iron sources cater to different preferences.

What role does iron play in the body?

Iron is not just another mineral, it is a fundamental component of hemoglobin, the protein in our red blood cells responsible for transporting oxygen throughout the body. Without an adequate supply of iron, our cells would starve for oxygen, leading to fatigue, weakness and a host of other health issues.

(Iron is important for a healthy lifestyle | Image: Shutterstock)

Iron-rich foods

Iron-rich foods come in two main forms: heme iron and nonheme iron. Heme iron is primarily found in animal products and is more easily absorbed by our bodies. Good sources of heme iron include beef or chicken liver, mussels and oysters. Good sources include cooked beef and canned sardines in oil. Even chicken, turkey, ham and veal provide some heme iron. For seafood lovers, haddock, perch, salmon and tuna contain moderate amounts of heme iron.

On the other hand, nonheme iron is found in plant-based foods. Although our bodies are less efficient at absorbing this type of iron, it's still crucial for those following a vegetarian or vegan diet. Excellent sources of nonheme iron include iron-enriched breakfast cereals, beans, tofu and dried apricots. Foods like lima beans, kidney beans, chickpeas and whole grains also contain valuable amounts of nonheme iron.

How to maximise iron absorption

To make the most of the iron you consume, it's crucial to understand how certain foods and beverages can either enhance or inhibit its absorption. Avoid drinking coffee or tea or consuming calcium-rich foods or drinks when having meals containing iron-rich foods, as these can hinder absorption. Instead, pair your iron-rich meals with a good source of vitamin C, such as orange juice, broccoli or strawberries. Alternatively, combine nonheme iron foods with items from the meat, fish and poultry groups to boost absorption.

Incorporating iron-rich foods into your diet and being mindful of how you consume them can make a world of difference in your overall health. So, go ahead and savour that steak or indulge in some beans and greens, knowing that you're fueling your body with the iron it needs for a vibrant and energetic lifestyle.