Anemia sounds like the kind of condition that rarely happens anymore, like scurvy or rickets. But actually, iron-deficiency anemia is pretty common — especially among women. Being pregnant, breastfeeding, or just having a regular period (especially if it's heavy) all raise your risk for iron-deficiency. Luckily, if you plan it right, you can get all the iron you need straight from your meals.Doing so is important to keep multiple systems in your body functioning properly. "Without iron, our cells wouldn't be able to carry oxygen to our muscles," says Kim Larson, RDN. "Even moderate anemia — not just extreme — can cause fatigue, decreased immunity, and even decreased cognitive functioning."
Everyone needs iron, but exactly how much you need depends on other aspects of your life. Vegetarians will be especially pleased to know that there are plenty of plant-based iron sources out there because they'll need about twice as much of the stuff as meat eaters, says Larson. Also, distance runners may need up to 30% more iron than the average person, she explains.
In some cases, taking the birth control pill may instead reduce your need for iron since it can make your periods lighter. (On the other hand, if you have a copper IUD, you might need more iron, as that BC method can make periods heavier in some women.)
Complicating things further is that our bodies absorb iron differently depending on the source. We more readily take up those meat-based, or "heme" sources of iron. However, some plant-based "non-heme" sources contain other compounds that might make it harder or easier for us to absorb that iron. For instance, the soy in tofu may actually enhance iron absorption.
To get the right amount, then, Larson suggests eating a meat and plant source of iron together — the heme source will make it easier for the body to soak up the iron from the non-heme. Or if you're sticking just with plant-based sources, adding a vitamin C-rich food will also help you absorb more of the iron.
Click through to see a few of the best sources of iron out there. And stay tuned — we'll be updating this article every month with a new iron-rich food to incorporate into your life.
Tofu
An old standby, tofu is a go-to source of vegetarian "non-heme" iron and protein. Probably tofu's greatest asset is its versatility. It'll taste like whatever you happen to cook it in, so a good sauce will yield even better tofu. You can also bake or fry it to get those coveted crispy edges.
Beef
Ah yes, it's hard to beat the iron content in beef. One serving can give you up to 3.5 mg of your recommended 17 mg per day. And though too much red meat has a reputation for being less than healthy, you can feel good about a lean cut now and again, as long as you keep it to 18 oz or less per week, per the American Institute for Cancer Research. So go ahead, cook up a cut of beef to get your iron. Just add some nutritious greens and you're good to go.
White Beans
These little nuggets are a less obvious source of iron, but don't underestimate 'em. One serving can give you up to 20% of your daily recommended amount of iron, along with a boost of fiber and protein. Mix up a classic white bean and tuna salad with a spritz of lemon juice for the ultimate iron-rich lunch.
Chicken Liver
Okay, sure, liver may not be the most appetizing food out there. And many people think organ meats hold on to potentially harmful substances. But livers don't actually store toxins, they simply process and help the body dispose of them.
If you're willing to try it, you'll get a big, nutritious reward for your efforts. Aside from the healthy dose of iron, you'll a ton of vitamin A and a sizable dose of vitamin C in every serving.
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