keep in mind that, in cases of severe deficiency, supplementation may be required over and above what can be achieved through long-term dietary changes. it’s always a good idea to check with your healthcare provider.
plants versus animals
one of the most important — yet poorly understood — concepts when it comes to iron nutrition is the difference between the iron found mostly in plant-based foods (non-heme iron
)
and the type of iron found exclusively in animal products (heme iron).
non-heme iron is not as easily absorbed and, when possible, should be consumed in the presence of vitamin c-rich foods in order to enhance absorption. this is important if you are among the
10 per cent of canadians
who are vegan or vegetarian.
the top sources of non-heme iron include bran flakes and fortified cereals, almonds, lentils and kidney beans, tofu and tempeh, dark chocolate, quinoa, oatmeal, barley, brown rice, potatoes, pumpkin and squash seeds among others.
vitamin c can be found in mango, strawberry, citrus fruit, kiwi, broccoli, brussels sprouts, cauliflower, sweet potatoes, tomatoes, kale and bell peppers, to name just a few.
the regular consumption and combination of the foods in these categories is a great starting point for improving your iron intake. keep in mind that the compounds found in coffee, tea and calcium-rich foods — supplements, milk, cheese and fortified dairy alternatives— may interfere with non-heme iron absorption, especially if vitamin c is not present in the meal.
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