3 minIron: one of the most common elements on earth and essential for various life forms, including us humans! It helps transport oxygen in our blood and ensures the formation of haemoglobin.
But where can you find iron? Our experts have researched this for you in our guide to iron-rich foods.
In this article, you will learn
- What iron is and why it is important.
- The differences between plant-based and animal-based iron.
- How you can improve your iron absorption.
- Which foods are rich in iron.
Plant-based and animal-based iron
First of all, it is important to know that there are significant differences between plant-based and animal-based iron:
- Plant-based iron, also known as non-haem iron, is found in foods such as leafy vegetables, beans and nuts. Unfortunately, plant-based iron is less efficiently absorbed by our bodies than animal-based iron.
- Animal iron, or haem iron, is found in products such as meat, fish and poultry. Animal iron is generally better absorbed by our bodies.
Iron absorption
You can also ensure that plant-based non-haem iron is absorbed more effectively. Eating fruit or vegetables with every meal makes iron easier to absorb. This is because vitamin C in fruit and vegetables increases solubility and thus the absorption of non-haem iron. This is also the reason why vitamin C is often added to iron supplements.
Unfortunately, there are also foods that do the opposite: they form an insoluble complex with non-haem iron, which makes it harder for your body to absorb the non-haem iron. These substances are phytate and polyphenols. Phytate is found in grains and legumes, while polyphenols are found in tea and coffee.
This is no reason to stop eating these products altogether. Studies show that in a complete diet, various substances enhance and counteract absorption. In general, these substances do not pose a risk of iron deficiency.
Some groups of people are at greater risk of iron deficiency!
And now on to all the foods containing iron:
What foods are rich in iron?
Red meat: a classic source of iron
Red meat, such as beef and lamb, is one of the richest sources of haem iron, which is easily absorbed by the body. A serving of lean red meat provides you with a healthy dose of iron and protein.
Poultry: chicken and turkey
Chicken and turkey are also excellent sources of iron. Choose lean cuts of poultry for a healthy dose of iron without too much saturated fat.
Fish: especially tuna and salmon
Fish, such as tuna and salmon, is not only rich in iron, but also in omega-3 fatty acids, which are good for your heart and brain.
Spinach: an iron bomb from the plant world
Spinach is a good option for vegetarians. It is packed with iron and other essential nutrients. Add it to salads and combine it with fruit and vegetables containing vitamin C for good absorption!
Lentils: a superfood for vegetarians
Lentils are real nutritional powerhouses. They provide a generous portion of iron, fibre and protein, making them a good choice for a vegetarian or vegan diet.
Nuts and seeds: iron-rich snacks
Almonds, cashews, pumpkin seeds and sunflower seeds are rich in iron. They are delicious as a healthy snack or added to breakfast cereals or yoghurt.
Whole grains: iron in your breakfast
Whole grains and fortified breakfast cereals are a convenient way to add iron to your diet. However, be sure to check the label to see if they are fortified with iron, as this is not always the case!
Legumes: beans, peas and chickpeas
Legumes such as beans, peas and chickpeas are excellent sources of iron, fibre and protein. They are versatile and can be used in soups, curries and salads, for example.
