top of page

Dietary Iron and Deficiencies

Content by: Erin Nugent, RD

Dietary iron sources are readily available and easy to prepare. Identify iron-rich foods and the way the body absorbs iron.

Dietary Iron and Deficiencies

Calculator

Share Item

Share Item

PDF

Presentation

Author

Dietary iron sources are readily available and easy to prepare. Iron supplements may not be necessary when individuals are able to identify iron-rich foods and understand how the body absorbs iron.

Heme iron is more readily absorbed in the body than non-heme iron. Heme iron sources include most meat items: read meat, pork and poultry.

Non-heme iron sources include green leafy vegetables, beans, eggs, peas, fortified cereals, breads and pastas.

Vitamin C enhances the body's ability to absorb iron. Consuming a source of Vitamin C at the same time as an iron source can help the body to more efficiently absorb and utilize dietary iron. Vitamin C can be found in citrus fruits, broccoli, bell peppers, kiwi, melons, strawberries and tomatoes.

Calcium and iron often compete for absorption in the body. It is recommended to consume iron rich foods separate from high calcium foods (most commonly dairy products) for optimal absorption.

When focusing on maximizing the amount of iron consumed and absorbed in one's diet, individuals should consume iron-rich foods with a source of Vitamin C and avoid caffeine or dairy at the same meal or snack.

Did you know?
Caffeine has also been found to inhibit iron absorption!

Next Steps:
1. Identify sources of heme iron, for more ready absorption in the body.
2. Consume iron-rich foods in combination with Vitamin C.
3. Avoid consuming caffeine and dairy with iron.

How to Stretch Your Grocery Budget: Food Storage Tips

Follow a few of these tips to make your groceries last longer and stay fresh!

💡 Features: Produce, Budget, Shop, Save Money, Store, Supermarket, More for your Money
🏷 Tags: Download, Handout, Infographic, Poster

How to Stretch Your Grocery Budget: Food Storage Tips

Macro Myths: Protein

Decipher between fact and fiction when it comes to the macronutrient of protein. Read more information on protein myths and share the digital handout to spread awareness. 💡 Features: Nutrients, Kidney, vegetarian, vegan, soy, proteins 🏷 Tags: D...

Macro Myths: Protein

Vitamin D - When to test?

Vitamin D can be produced within the body, as well as obtained from diet. Read more about when to test vitamin D levels, and how to maintain adequate levels. 💡 Features: Sunshine Vitamin, UV Rays, Winter Blues, SAD, Supplement, Vitamin D Test 🏷...

Vitamin D - When to test?

bottom of page