A deficiency of this important mineral is known medically as anemia, and it often causes fatigue and muscle weakness. People need to eat iron in their diets in order to stay healthy. Iron is essential for human life, and though the body does create some on its own, it's not usually enough. Whether or not this technique works is open for some debate, but it is popular in many places. Eating heme and non-heme foods together can also make a difference, and many people recommend cooking with a cast iron skillet in order to enhance the absorbability of iron. Many experts say that people can help their bodies absorb non-heme iron by eating it alongside foods that are rich in vitamin C, particularly citrus fruits. Caffeine, calcium, and fiber can all make it harder for the body to absorb plant-based iron, and most health experts recommend limiting these things in meals rich in iron-containing plants. The same is not always true for non-heme foods, however. Heme iron can typically be directly absorbed into the human body no matter how it is consumed or what it is consumed with. Many people recommend cooking with a cast iron skillet to enhance the absorbability of iron. The best way for people to determine whether a particular product has been fortified is to read the label and look carefully at the ingredient list. In this way, foods that would not necessarily be good sources of iron on their own actually come to contain high concentrations. Many food manufacturers will actually add non-heme iron to a number of so-called “staple” foods, like breads and cereal. In general, the purer the grain, the more vitamins and minerals it contains, as a good deal be lost during refining. Baked goods made with whole grains usually have high concentrations of iron, though a lot depends on how the foods were processed. Similarly, most whole grains, like wheat and oats, also tend to be good sources. Soy products, particularly tofu and soymilk, are usually iron-rich, too. Black and kidney beans tend to have the highest concentrations, but lima beans and soybeans also rank near the top of the list. Tree nuts like almonds and cashews are also good sources of non-heme iron, and nearly every type of bean can also provide a rich supply. Sunflower seeds and squash seeds, particularly pumpkin, are usually easy to find in most places. Iron is typically available in every plant tissue, including seeds. Heme iron is found in duck and most other poultry meats. Blackstrap molasses is a very dense syrup-like substance that is commonly used in baking. Sugar beets are not normally considered high in iron, but blackstrap molasses, which is created by boiling and refining the beets, normally is. Dried fruits usually contain the same amount of iron as their fresh counterparts, though, which can be a good option for people on the go. As with leafy greens, the best way for people to access these foods’ minerals is to eat them raw or just lightly cooked.
Broccoli, asparagus, purple grapes, and plums are good examples. Most fruits and vegetables also contain some iron, though the best sources tend to be those with the darkest flesh. Wild-caught salmon is an excellent source of iron. It’s a lot easier to break it down in plants. Heme sources don’t usually face these issues of loss or reduction, since, in meats, the iron is permanently fixed in the tissues. Freezing for short durations doesn’t usually have the same effect, but over time - usually after about six months - some nutrient loss is common.
In most cases, raw leaves have the highest concentrations cooking or otherwise exposing them to heat can cause many vitamins and minerals to leach out. Iron supplements are available for those who don't get enough iron from their diet.