Foods high in iron

Iron is an important micronutrient that is involved in the metabolism of all living organisms.  In humans, iron as an essential part of hundreds of proteins and enzymes plays a role in oxygen transport and storage, electron transport and energy metabolism among other functions. 

Lack of sufficient amounts of iron or iron deficiency can lead to anemia - a condition that is characterized with low red cell count, low hematocrit, and low hemoglobin concentrations. 

People with iron-deficiency anemia may experience fatigue, rapid heart rate, palpitations and rapid breathing on exertion. 

People who are susceptible to iron deficiency include children aged 6 months to 4 years of age, adolescents, pregnant women, individuals with chronic blood loss, or celiac disease, or helicobacter pyloric infection, and those who receive gastric bypass surgery. 

Iron deficiency can result in some clinically significant complications including impaired intellectual development in children, lead poisoning, pregnancy complications, and impaired immune function. 

Normal dietary intake of iron would not cause iron overload. But certain health conditions including hereditary hemochromatosis and hereditary anemias can result in iron overload.  

Iron supplements can also pose a risk of overdosing that can cause excessive buildup of iron in the body raising risk of cardiovascular disease, cancer, type 2 diabetes and metabolic syndrome, neurodegenerative disease, and drug interactions. 

Animal-based foods high in iron include beef, children dark meat, oysters, shrimp, and tuna.  Plant-based foods high in iron include black-strap molasses, raisin bran cereal, and prune juice, potato with skin, kidney beans, lentils, tofu and cashew nuts.

By David Liu davidl at foodconsumer dot org