Iron requirements vary depending on age and sex. For adult men and postmenopausal women, the recommended daily intake is approximately 9 mg of iron. Women of reproductive age have significantly higher needs, with a recommended intake of 15 mg per day, and during pregnancy this requirement may increase to as much as 25 mg. Children and adolescents also have increased iron needs during periods of growth. For example, teenage girls aged 14 to 17 are recommended to consume 15 mg of iron per day, while boys of the same age require around 11 mg.
How much iron do we get from a typical meal?
A typical lunch might consist of a chicken breast of 150 g, cooked quinoa of 100 g, and steamed broccoli of 50 g.
The iron content of this meal is approximately:
1.5 mg of iron from the chicken breast (heme iron)
1.2 mg of iron from cooked quinoa (non-heme iron)
0.5 mg of iron from cooked broccoli (non-heme iron)
In total, this meal provides around 3.2 mg of iron, but the amount actually absorbed by the body will be just a fraction of that amount. A large proportion of the iron comes from non-heme sources, which are more difficult for the body to absorb compared to heme iron. In addition, quinoa contains phytates, naturally occurring compounds that can bind iron and reduce its bioavailability.
Phytates are found in many foods, including grains, seeds, and legumes, and can make it more challenging to absorb iron from plant-based sources. However, the phytate content of quinoa can be partially reduced through soaking, rinsing, or fermentation, which improves iron availability. Another effective strategy to enhance iron absorption is to combine meals with foods rich in vitamin C, such as bell peppers, citrus fruits, or tomatoes, which can counteract the inhibitory effects of phytates.
Despite a varied diet, meeting the recommended daily intake of iron can be challenging, particularly for women of reproductive age and individuals with high iron turnover. For this reason, it is important to be aware of both iron sources and the factors that influence absorption in order to ensure adequate iron intake.
