Have you ever wondered how the iron you consume transforms into that vital energy that allows you to move, think, and live? This mineral is a key piece for the functioning of our organism. But the journey that iron takes from food to the cells in your body is more interesting than it seems.
Types of Iron: Heme and Non-Heme
Iron in foods comes in two forms:
Heme Iron (easily absorbed): Present in animal-derived foods such as red meats, specially in liver, chicken, fish, and seafood. This type of iron is easily absorbed because its structure is similar to that of hemoglobin, the protein that carries oxygen in the blood.
Foods that contain heme iron:
- Meats: Beef, pork, lamb, liver, kidneys heart.
- Poultry: Chicken, turkey, duck.
- Fish: Tuna, salmon, sardines.
- Seafood: Oysters, clams, mussels, shrimp, prawns.
- Blood: In some cultures, products like blood sausage or cooked blood are consumed, which are very rich in iron.
Non-Heme Iron (less easily absorbed): Found in plant-derived foods such as legumes, spinach, seeds, and nuts.
Foods that contain non-heme iron:
- Legumes: Lentils, carob, chickpeas, black beans, lupin beans, fava beans.
- Nuts: Almonds, walnuts, pistachios.
- Seeds: Sesame, chia, flaxseed.
- Cereals: Oats, quinoa.
- Leafy Greens: Spinach, chard, kale, basil.
- Others: Spirulina (a cyanobacterium also known as blue-green algae, it's a photosynthetic microorganism similar to algae but technically not an algae), Chlorella (a unicellular green alga), Maca.
The Journey of Iron Through the Body
- Intestinal Absorption: Iron is primarily absorbed in the small intestine, with the help of vitamin C. If you combine iron-rich foods with citrus fruits, like oranges or lemons, you will enhance its absorption.
- Storage in Ferritin: After being absorbed, iron is stored in a protein called ferritin, which holds it until the body needs it.
- Production of Hemoglobin: When the cells responsible for producing red blood cells need more iron, they "take" it from the ferritin to form hemoglobin. This protein gives red blood cells their ability to transport oxygen throughout the body.
- More Red Blood Cells, More Oxygen: These hemoglobin-rich red blood cells increase the capacity to oxygenate tissues, improving your energy, physical endurance, brain function, and the performance of your vital organs, as well as strengthening the immune system.
Tips to Improve Iron Absorption
- Combine Iron-Rich Foods with Vitamin C
Vitamin C is one of the most effective enhancers for the absorption of non-heme iron (from plant foods). By combining iron-rich foods with sources of vitamin C, your body can absorb a greater amount of iron.
- Example 1: Combine lentils or spinach with a bit of lemon juice, orange, or a salad of tomatoes and red peppers.
- Example 2: If you eat a quinoa pudding, accompany it with strawberries or slices of kiwi to maximize iron absorption.
- Example 3: Make an almond milk smoothie with banana, spinach, spirulina, and camu camu powder.
- Avoid Consuming Tea, Coffee, or Dairy with Meals
Tea, coffee, and dairy products contain compounds such as tannins, polyphenols, and calcium that can inhibit iron absorption. Try to avoid consuming these foods and beverages just before, during, or immediately after a meal rich in iron.
- Tip: Wait at least an hour after a meal rich in iron before drinking tea or coffee.
- Cook in Cast Iron Pans
Cooking in cast iron pans can increase the amount of iron that transfers to foods, especially if they are acidic, like tomato sauces.
- Tip: Prepare stews or tomato sauces in a cast iron pan to boost the iron content of your meals.
- Combine Heme Iron-Rich Foods with Non-Heme
Heme iron (found in meats, poultry, and fish) not only absorbs better but can also enhance the absorption of non-heme iron when both types are consumed together.
- Example: A quinoa salad with greens (non-heme iron) topped with roasted red peppers, toasted almonds, grilled liver, or a steak (heme iron) is an excellent combination.
- Avoid Consuming Phytate-Rich Foods During Iron-Rich Meals
Phytates, found in foods like whole grains and legumes, can reduce iron absorption. However, you can decrease the phytate content by cooking, soaking, or fermenting.
- Tip: Soak legumes and grains before cooking them, or try fermented foods like sourdough bread that have lower phytate content.
- Add Vitamin C-Rich Herbs and Spices
Many fresh herbs, such as parsley and cilantro, contain vitamin C and are an excellent addition to improve iron absorption in meals.
- Example: Sprinkle fresh cilantro on your lentil stews or soups.
- Limit Calcium-Rich Foods During Meals
Calcium can interfere with iron absorption, so it’s best to consume calcium-rich foods (like dairy products) at separate times from meals containing iron.
- Tip: If you eat an iron-rich dish, wait at least two hours before consuming calcium-rich foods or supplements.
- Use Iron and Vitamin C-Rich Dried Fruits
Dried fruits like apricots, raisins, and prunes contain iron and are easy to combine with other vitamin C-rich foods.
- Example: You can mix raisins or apricots with almonds as a snack or add them to salads.
In conclusion, regular consumption of iron-rich foods is very important. Additionally, remember that the source of the meats we consume matters; while some can provide many nutrients and combat inflammation, others may cause inflammation and even predispose us to metabolic diseases. We eat what our food eats. If you follow a vegan or vegetarian diet, implement the tips mentioned above and get blood tests frequently to monitor that your iron levels and other nutrients are within the appropriate ranges.
Photo: Beef Liver and Onions. Recipe in my cookbook
