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Expert Q&A

	By Allison Gamble Nutritionist/Diet Technician Highland Park Hospital, Illinois

What are the best sources of iron?

The best sources of heme iron are going to be from meats, fish and poultry. The heme iron group has a high bioavailability (absorbability); i.e. it is easy for your body to absorb. The non-heme iron group would be the legumes, dark greens and some fruits. Dried fruits seem to be a good source of iron. Tofu is also a good source. Non-heme is harder for your body to digest. When eating non-heme sources, combine it with a good vitamin C source to enhance absorption. Vitamin C captures iron and keeps it in a soluble form ready for absorption.

There are lots of iron fortified cereals and grains out there, but keep in mind it is the non-heme type of iron and is harder to absorb. Try cooking in an iron skillet -- the foods will absorb the iron. The asorbability is not extremely high, but you will get some extra iron -- every little bit counts!

Last, but not least, supplements are another way to go. The RDA is 15 mg. per day of iron for women in the child bearing years. Keep in mind that iron from supplements is less well absorbed than food derived iron. Look for ferrous sulfate or iron chelate supplements, as those are the most readily absorbed supplements. Take the supplement with a vitamin C rich food/juice and/or meats.

If you are iron deficient (not the same as being anemic) you will have an easier time absorbing the iron. If you are not, you will just excrete the excess. And make sure to drink plenty of water in addition to your supplement...iron can make you constipated. (As if we need one more thing to try to resolve!) Good luck!!

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