Iron is extremely important for basic metabolic processes and is a building block of many proteins and enzymes that maintain good health. It is an essential component of proteins involved in oxygen transport and is necessary for the regulation of cell growth. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and a diminished immune system; whereas excess amounts of iron in the diet can result in toxicity and increased morbidity. Although iron supplementation is accessible, it is not advisable unless you have been diagnosed with anemia. The best and most bioavailable way to increase and maintain a good level of iron is through food sources.
The highest and most useful sources of iron are heme sources - meats and eggs. But if you are a vegetarian other options for iron intake is available but should be eaten with a vitamin C source for proper absorption.
Some herbs that have a lot of iron that you can add to your diet in tea form or as a tincture mixed with juice - chickweed, catnip, burdock root, parsley, and alfalfa (in order of potency) Another wonderful iron rich herb is kelp; you can sprinkle it on rice or potatoes, mix in with your scrambled eggs or put it in soups. It is often found in the bulk spice isle of your local market in granulated form. Kelp has a wide spectrum of minerals and is extremely high in iron - 2T has all the DV of minerals for an adult! Plus it is very flavorful.
FOODS THAT ARE IRON RICH
Dried beans
Winter squash
Sweet potatoes
Broccoli
Mushrooms
Meat & poultry (beef, beef & chicken liver, pork, turkey, chicken)
Greens (spinach, broccoli, beet, tomato)
Egg yolks
Dried fruit (figs, apricots, prunes, raisins)
Prune juice
Tofu
Grains (cooked cracked wheat, wheat germ, cornmeal, millet, brown rice, farina, bran, breads, iron fortified cereals)
Blackstrap molasses (try adding a little to oatmeal, or in cookies)
Brewer's yeast
Shellfish (clams, oysters, shrimp)
Tuna
Sardines
Salmon
FOODS THAT ARE VITAMIN C RICH
Citrus fruits
Berries
Green vegetables (such as broccoli and spinach)
Peaches
Apples
Bananas
Tomatoes
Fortified fruit juices with Vitamin C
© 2009 Christen Peattie, HHP
