Which foods are good sources of iron?

There are two forms of iron, haem-iron and non-haem iron. Haem iron is better absorbed than non-haem iron. Foods rich in heam-iron are liver, meat, poultry and fish. They are not only sources of readily available iron but they also promote the absorption of non-heam iron in plant foods eaten at the same time. The iron content of milk is low in all mammalian species. Iron content of breast milk averages less than .2mg/dl, and it is well utilized.

Foods containing non-heam iron are those of vegetable origin, e.g. cereals, green leafy vegetables, legumes, nuts, oilseeds, jaggery and dried fruits. They are important sources of iron in the diets of a large majority of people. The bioavaillability of non-heam iron is poor owing to the presence of phytates, oxalates, carbonates, phosphates and dietary fibre, which interfere with iron absorption. Other foods, which inhibit iron absorption, are milk, eggs and tea.

Should I take a supplement?

It's a tricky question. Some people can definitely benefit from supplements. According to the Centers for Disease Control, 12 percent of 12- to 49-year-olds are iron deficient. On the other hand, an estimated 10 percent of Americans carry a gene that causes them to absorb 50 percent more iron than normal. Taking iron supplements can push their bodies into full-blown iron overload, which can lead to heart and liver damage in extreme cases. A standard blood test will not reveal this condition and you can have it even if you're iron deficient. Before taking any iron supplements, ask your doctor if you should take a transferrin saturation test.