The Skinny:
It always sounds kind of off-putting. But people need to consume iron to remain healthy. Iron, in fact, is found in every human body cell. It promotes oxygen’s enzyme reactions, transports electrons inside cells and allows hemoglobin to carry oxygen in the blood. Iron deficiency to be clear comes in various levels and not all of them involve anemia. But every stage from ‘latent iron deficiency’ to “iron deficiency” and ultimately the most severe level, “iron deficiency anemia,” offers up its own symptoms and problems. At its worst, the deficiency reduces red blood cell production which could prove fatal. Symptoms, as noted, vary from weakness or extreme fatigue to chest pain, rapid heartbeat, shortness of breath, headache, dizziness, pale skin and cold hands and feet. Tongue inflammation or soreness, brittle nails and changes in appetite also signal a person may be low on iron.
The causes vary as well. Inadequate iron intake, blood loss, parasitic infections, gut disease, malabsorption syndromes and drugs or dietary substances that interfere with iron absorption all cause problems. Beyond this, those on a plant-based diet are at greater risk because plant sources contain only non-heme iron, which is only half as iron-friendly as the heme iron found in meat, poultry and seafood. Thankfully, WellWell has come up with an iron-heavy menu. Read on.
The Slate:
Go Dark Red
Red meat is among the best sources of dietary iron. A 100-gram serving of venison, for example, has 4.98 mg of iron, while a 100-gram serving of beef contains about 2.47 mg and 100 grams of lamb has 1.78 mg. The same amount of beef liver has 6.5 mg of iron, while 100 grams of pork and chicken liver range from 6.13 mg to 17.87 mg. If it’s not obvious, darker red meats have more easily absorbed heme iron than lighter versions.
Fishy Solutions
Ocean inhabitants also provide sizeable servings of iron. A 100-gram serving of octopus contains 9.9 mg of iron, while sardines have 2.9 mg; mackerel and carp 1.6 mg, skipjack tuna and herring 1.4 mg; grouper and mahi mahi 1.1 mg, and canned tuna has 0.92 mg. Farmed and wild-caught trout vary but still offer servings from 1.9 to 4 mg.
Shelling It Out
Shellfish also holds its own when it comes to iron content. The ubiquitous 100-gram serving of say, whelks and edible sea snails, contains 10.1 mg of iron; cooked blue mussels have 6.7 mg, breaded, fried oysters serve up 7 mg and steamed scallops hold 0.6 mg. Clams’ iron content varies but may reach as high as 3 mg.
Egg Yourself On
Over 95 percent of an egg yolk is iron. This means 100 grams of raw chicken eggs (equivalent to two large eggs) has 1.8 mg. of iron. Raw goose egg servings of the same amount have 3.6 mg and quail eggs contain 3.7 mg. Boiling, poaching or frying eggs in ordinary non-iron skillets doesn’t appreciably change iron content. But frying eggs in a cast iron skillet actually helps them gain about 1.5 mg of iron.
Greens Machine
Popeye knew what he was talking about. A 100-gram serving of green leafy vegetables like spinach, kale and watercress provides around 5 to 10 mg of iron. Cooking greens in a cast iron skillet actually increases iron content by 4.5 to 6.7 grams.
Magic Beans
Legumes and edible seeds or peas inside them are another decent source of iron, A 100-gram serving of pinto beans, for example, provides 5.1 mg, while the same amount of boiled lentils has 3.3 mg. Cooked chickpeas hold 2.5 mg, boiled lima beans have 2.4 mg, baked beans contain 2 mg, refried beans have 1.7 mg and raw or cooked green beans 1 mg.
Favorite Fruits
Dried fruits are healthy, iron-heavy snacks that are available year-round. Notably, a 100-gram serving of dried apricots has 5.8 mg of iron, while dried coconut has 3.6 mg, dehydrated papaya contains 3.2 mg, prunes hold 3 mg, dried figs come in at 2.6 mg, while raisins offer 2.4 mg. Other options include the same amount of dehydrated pineapple, which has 2.3 mg of iron, while pears have 1.9 mg, mango holds 1.3 mg, dates come in at 1.2 mg, bananas provide 1.15 mg and the all-American apple has 1.1 mg.
Iron Aids
There are fruits that don’t offer much in the way of iron, but their vitamin C content is still important as they support iron absorption. These options include oranges, tangerines, grapefruit, strawberries and broccoli. Fruits and vegetables high in vitamin A, such as cantaloupe, apricots, oranges, peaches, carrots, sweet potatoes, spinach, kale, squash and red peppers, are important as well as they help release stored iron.
Eyes Up:
What puts your iron on? Let us know at info@wellwellusa.com.
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