Contents

• What is iron?
• Iron Deficiency
• Recommended Daily Intake of Iron
• What to do if you have low iron
• Food Sources of Iron
• Heme Iron (From Animals)
• Non-Heme Iron (From Plants)
• Iron Supplementation
• Iron-Rich Meal Ideas
• Spinach and Chickpea Salad with Grilled Chicken
• Salmon with Quinoa and Steamed Broccoli
• Black Bean and Vegetable Stir-Fry with Brown Rice

What is iron?

Iron is an essential nutrient that supports biological functions like oxygen transport, energy production, and DNA synthesis.

Iron Deficiency

Iron deficiency is the most common nutritional deficiency worldwide. It is a result of inadequate supply of iron to cells following inadequate iron intake, inadequate iron absorption, or depletion of the body’s reserves.

Recommended Daily Intake of Iron

• 8 mg/day for men and post-menopausal women
• 18 mg/day for premenopausal women

Note: The tolerable upper level is 45 mg daily. This is the maximum daily intake unlikely to cause harmful effects on health. Supplementation at higher levels than this is okay only if recommended by your doctor.

What to do if you have low iron

If you have iron deficiency, you can increase iron intake by optimizing food sources of iron or supplementing with iron. Please discuss supplementation with your doctor or Miga providers before starting an oral iron supplement.

Food Sources of Iron

Below are sources of iron-rich foods. There are two main sources of iron: heme iron and non-heme iron.

Heme Iron (From Animals)

Heme iron is only found in animal flesh like meat, poultry, and seafood.

Non-Heme Iron (From Plants)

Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, leafy greens, and fortified foods.

Enhancers of non-heme iron absorption

• Vitamin C: Vitamin C strongly enhances the absorption of non-heme iron.
• Good sources of Vitamin C include: oranges, tomatoes, strawberries, bell peppers, broccoli, and lemon. Combine these foods with iron-rich foods to increase absorption.
• Ex. Eggs with tomatoes, bell peppers, and broccoli.
• Other organic acids: Citric, malic, tartaric, and lactic acids have some enhancing effects on non-heme iron absorption.
• Meat, poultry, and fish: Aside from providing highly absorbable heme iron, meat, fish, and poultry also enhance non-heme iron absorption. Consider combining animal and plant sources of iron at meals.

Inhibitors of non-heme iron absorption

• Phytic acid (phytate): Phytic acid, present in legumes, whole grains, nuts and seeds, inhibits non-heme iron absorption. Food preparation, including soaking, germination, fermentation, and cooking, can help remove or degrade phytic acid to improve iron absorption.
• Polyphenolic compounds: Polyphenolic compounds in coffee, black tea, and herbal tea can markedly inhibit the absorption of non-heme iron.
• Soy protein: Soy protein, such as that found in tofu, has an inhibitory effect on iron absorption.
• Calcium: Calcium appears to affect iron absorption from both heme and non-heme sources. Yet, its effect appears to be limited when one consumes a wide variety of food with varied levels of enhancers and inhibitors of iron absorption.

Iron Supplementation

Please discuss supplementation with your doctor or Miga providers before starting an oral iron supplement.

Iron supplementation may cause gastrointestinal irritation, nausea, vomiting, diarrhea, or constipation, and interfere with the absorption and efficacy of certain medications. Taking this medication every other day can help to minimize GI side effects and enhance absorption.

• Ferrous Sulfate: This is the most commonly prescribed form of iron supplementation, typically in a dosage of 325mg every other day.
• Ferrous Gluconate: This is a less commonly used supplement as it’s typically more expensive and usually contains less elemental iron than ferrous sulfate, typically in a dosage of 324mg every other day.

Iron-Rich Meal Ideas

These recipes are easy to prepare and provide nutrient-dense and delicious meals that are high in iron and beneficial for heart health. Hope you enjoy! ♥️

Spinach and Chickpea Salad with Grilled Chicken

Ingredients:

• 2 cups fresh spinach leaves
• 1 cup cooked chickpeas (canned, drained, and rinsed)
• 1 grilled chicken breast, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs (such as parsley or basil) for garnish (optional)

Instructions:

1. In a large bowl, combine the spinach, chickpeas, and grilled chicken slices.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
3. Pour the dressing over the salad and toss gently to coat.
4. Garnish with fresh herbs if desired.
5. Serve immediately and enjoy!

Salmon with Quinoa and Steamed Broccoli

Ingredients:

• 2 salmon fillets
• 1 cup quinoa
• 2 cups water or chicken broth
• 2 cups broccoli florets
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C). Season the salmon fillets with salt and pepper.
2. Place the salmon fillets on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until cooked through and flaky.
3. While the salmon is cooking, rinse the quinoa under cold water. In a saucepan, combine the quinoa and water or broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is cooked.
4. Steam the broccoli florets until tender, about 5-7 minutes.
5. Serve the cooked salmon with quinoa and steamed broccoli. Squeeze fresh lemon juice over the salmon before serving if desired.

Black Bean and Vegetable Stir-Fry with Brown Rice

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 2 cups mixed vegetables (such as bell peppers, onions, carrots), sliced
• 2 cups cooked brown rice
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• Salt and pepper to taste
• Optional: sliced green onions and sesame seeds for garnish

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat. Add minced garlic and grated ginger, and sauté for 1 minute until fragrant.
2. Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until they are tender-crisp.
3. Stir in the black beans and cooked brown rice, and continue to cook for another 2-3 minutes until heated through.
4. Pour soy sauce over the stir-fry and toss to coat evenly. Season with salt and pepper to taste.
5. Garnish with sliced green onions and sesame seeds if desired before serving.
6. Serve hot and enjoy your black bean and vegetable stir-fry with brown rice!