by Joan Mccord

Created on: July 08, 2008   Last Updated: March 25, 2009

For red-blooded vitality and well-being, there is no substitute for food rich in iron.

Iron combines with hemoglobin, the red coloring of the blood, and transports oxygen from the air we breath to every cell in the body. Without sufficient iron, there is the possibility of dangerous anemia and a lack of energy.

On the other hand, too much iron can lower your natural resistance to disease and contribute to insomnia and the loss of your sense of well-being.

An imbalance of iron, too much or too little, results in fatigue and depression.

There are supplements and multi-vitamins that supply iron that may be used in addition to, but not in place of, foods that naturally supply this mineral.

Eat plenty of:

MEAT AND POULTRY

Even though dependent upon what the animal is fed, meat and poultry are rich in iron and will supply most of the essential nutrients. Meat and poultry must not be ignored as a food source although there are many alternatives.

ORGAN MEATS

These are often called Variety Meats and when carefullhy prepared are delicious, extremely rich sources of nutrients.

They can be high in cholesterol, but blood levels high in cholesterol are not necessarily associated with the consumption of cholesterol-rich foods. You might want to discuss this with your doctor before including an occasional meal of liver or kidneys into your diet.

There are also special warnings to pregnant women who should probably not eat organ meats at all.

SEAWEED (KELP)

Traditionally, edible seaweed has been prized in the Orient for the medicinal and nutritional value. As the influence of Oriental cooking increases in our country, seaweed rises in popularity as a highly beneficial and tasteful addition to many dishes.

Seaweed is an excellent source of iron, zinc, many essential minerals, including iodine and Vitamin B12.

Nori is probably the most popular and well-known variety of seaweed. Often used to garnish soups and salads, it is also made into thin strips used in sushi and is a delicious crispy-salty finish to many dishes.

BEANS AND NUTS

Most nuts contain a high concentration of iron that is not easily absorbed. It is the addition of Vitamin C that will allow the body to use rather than discard the valuable iron.

A nice tomato salsa increases the enjoyment of beans and, of course, rice for the complete protein. Citrus fruits and orange juice are simple solutions. Red wine and coffee should be avoided at these meals.

Nuts also need Vitamin C for the same reason.

OTHER FOODS HIGH IN IRON

These are only a few foods considered high in iron content, some easily absorbed, some not. They include dates, raisins, lentils, soy beans, peas, herring, sardines, chick peas, and shellfish.

Spinach is not the best source because it contains oxalic acid which hinders iron absorption.

Tea is interesting. Tannin found in tea becomes a factor in anemia, especially among seniors, who might eat a poor diet but drink lots of strong tea.

Bran and high-fiber cereals enriched with iron are best when eaten with fruit for improved uptake of iron.

As you become more aware of foods rich in iron, you will find many new ways to expand and enhance this list.

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