Two types of iron can be found in food: heme iron and nonheme iron. In food, you can only get iron. Heme iron comes from foods like red meat, fish, and poultry, and your body can take in about 20% of it at any given time. Non-heme iron comes from plant-based sources like vegetables, fruits, and nuts. This type of iron isnt absorbed as readily, with about 2 to 10 % absorbed at any time. Â.
When you combine food sources rich in heme and nonheme iron, you can better absorb each type. Also, foods high in vitamins C, A, and beta-carotene can help your body absorb more iron and give you other health benefits.
Iron is vital for health. It transports oxygen supports metabolism, and forms red blood cells. But many of us don’t get enough of this essential mineral. While beef is known for being high in iron, it’s not the only way to meet your needs. Read on to learn about iron how much you need, and 25 iron-powered foods beyond steak.
Why Iron Matters
Iron has several crucial roles, including:
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Forming hemoglobin and myoglobin, proteins that carry oxygen throughout the body.
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Synthesizing energy through metabolism
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Supporting immune function and cognitive abilities
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Aiding muscle growth and function.
Low iron causes fatigue, weakness, pale skin, headaches, irregular heartbeat, and more. Ensuring adequate intake is essential.
How Much Iron Do You Need?
Iron needs differ by age and gender:
- Infants: 0.27 mg
- Kids 1-3 years: 7 mg
- Kids 4-8 years: 10 mg
- Males age 9-13 years: 8 mg
- Males age 14+: 8 mg
- Females age 9-13 years: 8 mg
- Females age 14-18 years: 15 mg
- Females age 19-50 years: 18 mg
- Females age 51+: 8 mg
Heme vs. Non-Heme Iron
There are two types of dietary iron:
Heme iron is found in animal products and is easily absorbed by the body. Meat, poultry, and seafood contain both heme and non-heme iron.
Non-heme iron occurs in plant-based and fortified foods. It’s less bioavailable than heme iron but absorption can be improved by pairing with vitamin C.
Vegans and vegetarians should aim for 1.8 times the RDA of iron since they consume only non-heme sources.
Top 25 Iron-Rich Foods
You can get iron through both plant and animal foods. Here are 25 of the top iron sources:
Animal-based:
- Oysters
- Beef
- Chicken liver
- Clams
- Turkey
- Salmon
- Tuna
- Pork
- Ham
Plant-based:
- Lentils
-Spinach
-Tofu
-Swiss chard
-Baked potato with skin
-White beans
-Dark chocolate
-Pumpkin seeds
-Quinoa
-Dried apricots
-Iron-fortified cereal
Mixed dishes:
- Chickpea curry with spinach
- Burrito bowl with beans, rice, peppers
- Tofu vegetable stir-fry with sesame seeds
- Lentil chili
- Pumpkin seed granola with dried fruit
- Veggie burger on iron-fortified bun
- Oatmeal with dried apricots
Tips For Boosting Iron Intake
- Combine plant-based iron sources with vitamin C foods to increase absorption
- Avoid drinking coffee/tea with iron-rich meals
- Cook in cast iron pans
- Check labels and choose iron-fortified foods
- Eat iron foods regularly throughout the day
The Beef on Iron
Beef provides an excellent source of highly bioavailable heme iron. Just 3 ounces contains 2.7 mg. However, limiting red meat may help reduce heart disease and cancer risk. Getting iron from plant foods or seafood offers health benefits. The foods above provide creative ways to get iron without steak.
Iron is essential for energy and health. Ensure you get enough through a balanced diet, but don’t rely solely on red meat. With planning and pairing plant foods smartly, you can beef up your iron intake for wellness.
More on Diet & Weight Management
Why You Need Iron
You need iron in order for your body to make hemoglobin and myoglobin, which are proteins that carry oxygen to your muscles and body. Your body also needs iron to make some hormones.
Men should get 8 mg of iron a day, and women should get 18 mg. During pregnancy, women should get 27 mg. After age 51 or when menstruation ceases, womens daily iron recommendation drops to 8 mg.
Iron has a crucial role in several body systems, including:
Blood Health
Iron’s most important job is to join with hemoglobin, which is a protein found in red blood cells and helps move oxygen around the body. Bright red blood that is full of oxygen is healthy blood, and it makes sure that your body can get the oxygen it needs.
Immune Health
Additionally, iron is important for your immune system because it helps white blood cells (lymphocytes) and other immune cells grow and help them mount the best defense. When your body doesnt have enough iron stores, your cells cant respond properly to bacterial and viral infections.
Metabolic Health
For your metabolic systems, iron works with enzymes like cytochromes (proteins that contain a heme) to help neurotransmitters, hormones, and bile acids work properly. It also helps the liver get rid of waste.
Hair and Skin Health
The iron in proteins is good for your skin and hair because it helps collagen and follicle cells in the dermis layer.
Reproductive Health and Early Childhood
Iron is also vital for brain development in fetuses and young children. Women who are pregnant need to eat a lot more iron to make sure their growing baby gets all the nutrients it needs. Young children also need more iron to avoid iron-deficiency anemia.
You can enjoy a variety of foods to get your daily recommended intake of iron. But if your doctor says you’re really low on iron, stay away from meals that mix iron-rich foods with calcium- or phytate-rich foods, like beans and legumes.
Here are five examples of foods high in iron, measured per 100 grams.
1. Red Meat
Red meat is rich in heme iron, along with protein, selenium, and zinc. The amount of iron depends on the type of red meat. For every 100 grams of meat, beef has about 2. 47 mg of iron, lamb has 1. 78 mg, and venison has 4. 98mg.
2. Seafood
Seafood is also a good source of iron, depending on the species. Three species high in iron include clams with 2. 91 mg of iron, mussels with 7. 08 mg, and oysters with 8. 26 mg.
3. Spinach
Spinach is an example of non-heme iron, containing about 2. 71 mg for each 100 grams of leafy greens. This dark green vegetable also contains 28. 1 mg of vitamin C and 558 mg of potassium, among other nutrients that are good for your health and help your body absorb iron better.
4. Dried Apricots
When considering foods rich in iron, sometimes dried fruit is better. For example, dried apricots contain almost seven times more iron than fresh fruit. Dried apricots have 2. 66 mg of iron, but theyre also a good source of fiber, potassium, and beta-carotene.
5. Pumpkin Seeds
These seeds are an excellent source of iron, with 8. 52 mg for every 100 grams of dry seed. Eating pumpkin seeds also gives you plenty of copper, manganese, and zinc.
Beef, the best natural source of iron
FAQ
Is beef steak rich in iron?
How much iron is in a steak?
The basic type of steak is Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8″ fat, choice, raw, where the amount of iron in 100g is 1.64 mg. 1.64 mg of iron per 100g, from Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8″ fat, choice, raw corresponds to 12% of the iron RDA.
Which steak has the most iron?
Using the list below for the 17 different steak nutrition entries in our database, the highest amount of iron is found in Beef, short loin, t-bone steak, separable lean only, trimmed to 0″ fat, choice, cooked, broiled which contains 3.66 mg of iron per 100g. The associated percentage of RDA is 26 %.
Is steak a good source of iron?
In conclusion, steak is a good source of iron, particularly heme iron. While there are other foods that contain higher amounts of iron, the body may not absorb the iron from these foods as efficiently as it would from steak. It’s important to include a variety of iron-rich foods in your diet to ensure adequate intake.
Is beef a good source of iron?
Steak is a good source of iron, particularly heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods. According to Healthline, a 3.5-ounce serving of broiled, ground beef with 10% fat content contains approximately 2.7 milligrams of iron.