Most people get enough iron from the foods they eat, but infants, children, teenage girls, pregnant women and premenopausal women are at risk for anemia, or low iron levels, according to the U.S. Department of Agriculture. Anemia symptoms include difficulty maintaining body temperature, lower immune system function and slow development in children. According to the Centers for Disease Control and Prevention, anemia in pregnant women can lead to preterm and small babies. For this reason, many doctors recommend their pregnant patients take a prenatal vitamin with iron.
Iron in food comes in two forms: heme iron, found in foods from animals, and nonheme iron, found in plants and fortified grains. Heme iron is more readily absorbed into the body than nonheme iron, according to the National Institutes of Health.
Sources of iron include:
Heme iron:
Oysters and clams
Beef
Eggs
Milk
Poultry
Salmon
Tuna
Liver
Pork
Nonheme iron:
Dried fruit
Beans, such as soybeans, lentils and kidney beans
Leafy green vegetables
Fortified cereals
Wheat germ
Whole grains
Hemp seeds
To increase your iron absorption, pair iron-rich foods with vitamin C. For an excellent source of both iron and vitamin C, try this Lentil Salad with Kretschmer Wheat Germ. Perfect for a summertime lunch or dinner, this recipe is great for both vegetarians and meat-lovers alike.
What’s your favorite iron-rich recipe?