Not-so-Quick Q & A: High Iron Sources for Anemia

Question: I am anemic and have to have red meat in my diet to get enough iron. I even found out as a high school and collegiate athlete I was tired and thought I had mono at one point, because of my iron deficiency. Would you have some suggestions for recipes that are high in iron?

Answer: Whole grain products and legumes are good, but little known, sources of iron.  However, iron may be poorly available from certain plant foods.  This is why popular belief indicates that one must have red meat in order to obtain adequate iron levels.  Yet, studies have shown that the incidence of iron-deficiency anemia among long-term vegetarians is similar to that of non-vegetarians.

Let’s compare the nutrition composition of two servings of lean grass fed beef to two servings of kidney beans below:

The Nutrition Composition of Beef vs. Beans 1 cup raw kidney beans (250 g.) = 2 servings
It is also a good source of Protein, Vitamin B12 and Phosphorus, and a very good source of Niacin, Vitamin B6, Zinc and Selenium It’s also a good source of Thiamin, Magnesium, Phosphorus, Potassium, Copper and Manganese, and a very good source of Folate

7.64 oz lean, raw, grass-fed beef steak (214 g.) = 2 servings
6 g. Total fat	2 g. Total fat
2 g. Saturated fat	0 g. Saturated fat
118 mg Cholesterol	0 g. Cholesterol
118 mg Sodium	44 mg. Sodium
0g. Fiber	46 g. Fiber
49 g. Protein	43 g. Protein
22% Iron	84% Iron
0% Vitamin C	14% Vitamin C

As you can see, even though we’re analyzing a lean, grass fed steak – the kidney beans are not only a higher source of iron, but they also contain substantial amounts of vitamin C (which enhances iron absorption) and fiber.  Meanwhile, the steak contains saturated fat, cholesterol and salt while lacking fiber entirely.

The point being that although red meat is a good source of iron, there are even better options when considering overall health and well-being. Whole grains and legumes provide a rich variety of phytochemicals and antioxidants while reducing the risk of cardiovascular disease, hypertension, cancer and diabetes.

Iron rich plant sources include green leafy vegetables, legumes, soy, nuts and seeds, dried fruits (such as dates and raisins), whole-grains and fortified breads, cereals and pasta.  Refined grains are often fortified with iron, but the added iron is less absorbable than the iron which occurs naturally in whole grains.  Also, much of the iron in whole grains is found in the bran and the germ. As a result, the milling of grain, which removes the bran and germ, eliminates about 75% of the naturally occurring iron in whole grains.

Unprocessed, unrefined plant sources are obviously the healthier option -  so let’s explore what variables may enhance or inhibit iron absorption.

• Amino acids (especially cysteine), ascorbic acid, citric acid, and fructose enhance iron absorption.

• Ascorbic acid (vitamin C) is the most potent enhancer of iron absorption. By adding substantial quantities of ascorbic acid to a plant-based meal, iron absorption may be increased as much as 6 times!!!!!!

• In iron deficient individuals, vitamin C greatly enhances iron absorption from foods when consumed in the same meal.

• Sources of vitamin C include: broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley

• Ascorbic acid increases the iron bioavailability of iron compounds used in fortification.

• Citric, malic or tartaric acids found in fruits and vegetables improve iron absorption two- to four-fold.

• Lactic acid, found in sauerkraut also enhances iron absorption.

• When food is held at warm temperatures, ascorbic acid is oxidized and the iron absorption enhancing effect is decreased.

• Polyphenols form insoluble complexes with iron and may exist as an “iron-tannin” complex, thus inhibiting iron absorption.

• Here’s the relative order of polyphenol content per cup of beverage (from greatest to least):

• For clients with severe iron deficiency, use of herbal teas may be the preferred option.

• There is reason to believe that in iron deficient individuals, drinking polyphenol-containing cocoa, tea or coffee beverages along with a phytate-containing wheat-, rice- or maize-based meal may further compromise iron status.

• Phytates, found in whole grains, and oxalates, found in spinach and chocolate, may also decrease iron absorption.

• Phenolics present in vegetables such as butter beans, spinach and lentils may strongly inhibit iron absorption.  This doesn’t mean you shouldn’t eat these foods, but be aware of how often you eat them and what foods you’re consuming them with in a meal.

• Since phytate (phytic acid) is negatively charged it binds with positively charged Fe or Zn ions, and in doing so it inhibits the absorption of these minerals.

As with any nutritional deficiency, it’s optimal to meet nutritional needs with plant-based whole food sources. With the guidance of a nutrition practitioner, you can learn how to prepare and consume well balanced meals without depending on red meat or supplements.  You can consume adequate iron from nutrient rich food sources while reaping the nutritional benefits.

Garbanzo Salad (can be made with any type of bean)

Brown Rice Salad (add some edemame to hike up the iron content)

Perhaps you have no access to a dietitian.  (Oh think long and hard about that one folks, because I’m available online anywhere in the U.S.!)  In either case, you might consider using iron cookware several times a week, such as an iron skillet.  If you do, make sure to have your iron levels checked and adjust your use accordingly to ensure you don’t develop an iron toxicity or deficiency.

1. Emphasize variety in the diet, especially foods that are micronutrient-dense
2. Include plenty of sprouted lentils, chickpeas and beans
3. Include consumption of fermented soy foods
4. Choose dried fruits for dessert
5. Eat plenty of fresh fruits and dark green leafy vegetables
6. Avoid consuming phytate-rich foods and calcium-rich dairy foods in the same meal
7. Avoid consuming calcium- and iron-rich foods in the same meal
8. Drink tea and coffee at times other than at mealtime
9. Pay special attention to vitamin C-rich foods
10. Evaluate on a regular basis iron, zinc, calcium, and phytate intake
11. Use iron and zinc fortified foods, if required
12. See a Registered Dietitian to help guide you through this process

Iron supplementation can be used as a last resort, however that often manifests in constipation due to the mineral’s binding effect.  If you do use an iron supplement, I suggest taking the following precautions:

• Start with half the recommended dose
• Take between meals and drink plenty of water
• Use a ferrous supplement, rather than ferric iron
• Avoid taking with dairy products, whole grain products, a calcium or magnesium supplement, and tea or coffee

Much of the information provided here was pulled from this article:

Here’s another good resource: