Iron is an essential mineral that the body needs to function properly and maintain vital processes. It plays a key role in the formation of red blood cells for oxygen transport, in cellular energy production, and in supporting the normal function of the immune system. However, getting enough iron from the diet can be challenging for some people. While many foods contain iron, it is often present in small amounts or in forms that the body has difficulty absorbing.
Heme iron, found in animal-based foods such as meat, organ meats, seafood, and blood-derived products, is the most bioavailable form of iron. In contrast, non-heme iron (plant-based or synthetic iron) is more difficult for the body to absorb, even though it occurs naturally in foods such as legumes, grains, leafy green vegetables, and nuts. Many plant-based iron sources also contain compounds that inhibit iron absorption, including phytates in grains and legumes and polyphenols in coffee and tea. Calcium, found in dairy products, can also reduce iron absorption when consumed at the same time.
This combination of low iron content and limited bioavailability makes it difficult for many people - particularly women of reproductive age, athletes, and growing children - to meet their iron needs through a typical Western diet. For this reason, it is important to be mindful of which iron sources are chosen and how they are combined in order to optimize absorption.
