Iron is a key nutrient that our body needs to function properly. It's mainly known for its role in forming haemoglobin, a vital part of red blood cells that carry oxygen from our lungs throughout the body. When we don't get enough iron, we can feel tired, weak, and other health issues can arise.
This guide dives into why iron is so important and highlights the best iron-rich foods, different types of iron found in foods, such as heme iron from animal sources and non-heme iron from plants, and discusses synthetic iron supplements.
Heme Iron: The Animal-Based Iron Source
Heme iron, primarily from red meat and animal organs, is known for its high bioavailability, meaning it's absorbed and used efficiently by our bodies. Research shows that the human body can absorb heme iron at a rate ranging from about 15% to 40%, a notably higher percentage than that of non-heme iron from plants.
Sources of Heme Iron
Red Meat - cuts of beef, lamb & pork are rich in heme iron
Seafood - fish sources of heme iron are sardines, tuna & salmon
Poultry - chicken & turkey contain low amounts of heme iron
Organ Meats - rich source of heme iron, especially beef liver & beef spleen
Exploring The Richest Sources of Heme Iron
Beef Spleen
The spleen is another organ rich in bioavailable (easily absorbed) heme iron, offering more per serve than even beef liver. However, it lacks meaningful amounts of key synergistic nutrients which work together improving overall iron levels and markers. Furthermore, there exists an increasing misconception about beef spleen containing Vitamin A Retinol, despite the absence of Vitamin A in it.
Eating organ meats like beef spleen can provide a significant boost in heme iron and other vital nutrients. Their inclusion in a balanced diet can contribute immensely to maintaining healthy iron levels, essential for various bodily functions.
Beef Liver
Beef liver, often referred to as nature's nutrient powerhouse, is an outstanding source of bioavailable nutrients. It's packed with Vitamin B12, crucial for red blood cell formation and DNA synthesis, and Vitamin A (Retinol), essential for immune function, vision, and skin health. Additionally, beef liver contains trace levels of Copper, Riboflavin (B2), Folate (B9), Heme Iron, Selenium, Choline, Pantothenic Acid (B5), and Niacin (B3).
These nutrients collectively contribute to energy, improve cellular growth, and support overall physiological functions.
Non-Heme Iron: Key Sources
Non-heme iron, found in plant-based foods, is an essential component of vegetarian and vegan diets. While it’s known for its lower absorption rate compared to heme iron, understanding how to maximise its uptake is key. Generally, non-heme iron has an absorption rate of about 2% to 9% which is attributed to the accompanying compounds (AKA anti-nutrients) such as Oxalates, Phytates, Lectins, Polyphenols that are also contained in plants.
While not inherently 'bad,' these compounds mean plants require proper preparation techniques like soaking, sprouting, fermenting, or boiling to unlock the iron and enhance absorption. The absorption of iron from plants can be further influenced by through pairings with specific nutrients such as vitamin C which helps to neutralise the effects of anti-nutrients.
Common non-heme iron sources include:
Legumes
Beans, lentils, and chickpeas contain iron alongside fibre, however the iron competes with Phytates (Phytic Acid) which are also present unless reduced via overnight soaking & sprouting before cooking.
Leafy Greens
Spinach and kale are often thought of as ‘iron-rich sources’ (we’re looking at you, Pop-eye!’). Although they do offer substantial amounts of iron, most leafy greens also contain oxalates that hinder iron absorption. Spinach is especially high in oxalates which makes absorbing the iron challenging unless proper preparation techniques such as blanching, boiling, steaming or sauteing, are used.
Nuts and Seeds
Almonds and pumpkin seeds are non-heme iron sources with beneficial fats, but again are to be properly prepared (AKA ‘Activating’) via soaking, sprouting, & dehydrating to reduce Phytates.
Whole Grains
Quinoa also contains iron, however again requires specific preparation to reduce phytates & access iron (eg.soaking overnight, sprouting & even fermenting - hello sourdough!). Fortified cereals are often classed as a plant-based source of iron, however the iron present in any fortified foods is a synthetic form of iron, not a natural one.
Given non-heme iron's lower absorption rates, plant-based diets may require higher consumption of these sources alongside proper preparation methods to meet their daily iron requirements.
Fortified Sources of Iron
Although iron-fortified foods like cereals and bread are often recommended, we advocate for choosing natural sources of iron, particularly favouring animal-based heme iron. Many fortified foods can be artificial, highly processed, packed with synthetic lab made versions of iron, while many also contain large amounts of sugar.
Fortified iron absorption rates can be as low as 1-2%, prompting manufacturers to add large quantities of synthetic iron to each serve in an attempt to bump up iron intake.
Beef Organs – Nature’s Superfood
Beef organs are unparalleled in their nutritional value, especially when it comes to heme iron. Beef spleen & Beef Liver in particular, are rich in this highly absorbable form of iron, along with a spectrum of other vital nutrients. These organs are not only superior sources of iron but also embody a full range of vitamins and minerals crucial for health and vitality, making them true superfoods in any diet.
Among all beef organs, the liver and spleen are true standouts. The liver is not just a rich source of heme iron - it's also loaded with vitamins like B12 and A, and minerals like Copper and Riboflavin. This combination supports everything from your energy levels to your immune system and brain health. On the other hand, the spleen is an iron hero, boosting your body's iron supply, that helps you feel energised and mentally sharp.
