While supplements do have their place in one’s diet, food has always been the first recommendation for our nutrient needs.  However, it can be argued that our food these days may have less viable nutrients due to agricultural practices among other factors.  Nonetheless, it does serve worthwhile to at least know some of the foods we can consume for particular nutrient/s, especially an important micromineral as iron.

Iron is essential for almost all living organisms as it is involved in many metabolic processes including the transportation of oxygen in the blood. But what are some of the foods that have this critical mineral, especially in abundance?  Let’s discuss!

The Discussion

Iron is an essential micromineral that is biologically necessary for all human beings (Aisen et al. 2001; Lieu PT, et al. 2001). Its early medicinal uses reportedly started in the 17^th century with the Egyptians, Greeks, and Romans (Wood and Ronnenberg, 2005; McDowell, 2003).  As such, it was used to treat an iron deficiency known as chlorosis or ‘green disease’ as it was called then (Guggenheim, 1995). Chlorosis was a condition that reportedly was caused by iron deficiency (Guggenheim, 1995). Its importance to human health was concretized in 1932 when it was proven necessary for the synthesis of hemoglobin (Yip and Dallman, 1995). 

Hemoglobin is the protein inside red blood cells (erythrocytes) and is responsible for transporting oxygen from the lungs to the tissues of the body (Wessling-Resnick, 2014).  Red blood cells also help to get rid of carbon dioxide from the body by bringing it to the lungs, for exhaling (Britannica.com).  As such, if you do not have enough iron, your body will not be able to make sufficient red blood cells, which can cause iron-deficiency anemia (Britannica.com; Health Encyclopedia – Rochester University).  

Foods that are rich in iron help the body maintain healthy red blood cells.  Iron also helps in the metabolism of the muscles and healthy connective tissues (Aggett, 2012).  In addition, iron is also essential for the body’s growth, neurological development, and the proper functioning of certain hormones (Aggett, 2012; Murray-Kolbe and Beard, 2010). 

There are two (2) main forms of dietary irons – heme and non-heme (Wood and Ronnenberg, 2005; McDowell, 2003).  Both heme and non-heme iron can be found in animal sources such as meat (esp. organ meat), seafood and poultry while non-heme iron is only found in plant foods (nuts, seeds, grain, leafy greens, legumes, etc.) or foods that have been fortified with iron (Aggett, 2012). As such, non-heme iron can be found in both plant and animal sources. 

Therefore, it is seen as less threatening to the human diet as you can get it in many ways. However, it is less absorbable due to the effects of certain foods which can inhibit its absorption (Hurrell and Egli, 2010).  On the other hand, heme iron is more absorbable by the body.  Some of the inhibitors of non-heme iron include phytic acid, polyphenols, calcium, and certain peptides that have been sufficiently digested from proteins (Hurrell and Egli, 2010).

Despite its lower levels of absorption, non-heme iron is reportedly found in greater amounts in the body than heme iron. As such, it contributes more to iron nutrition (Monsen et al. 1978). However, ascorbic acid (vitamin C) can help with the absorption of non-heme iron (Hurrell and Egli, 2010).  Hence the reason it is best to consume a wide variety of foods, especially those high in vitamin C, especially, if you are on an iron supplementation regimen.

It must be noted that most of the iron in the human body is found in hemoglobin (Aggett, 2012). Most of the remaining iron is stored in a form known as ‘ferritin or hemosiderin’ in the liver, spleen, and bone marrow or even in the tissues of the muscles (Wessling-Resnick, 2014, Institute of Medicine. Food and Nutrition Board, 2001).  Ferritin is a protein produced by our metabolism and thus helps the body store iron in the tissues (Dictionary.com).

In this article, we will be exploring Six (6) foods that are reportedly high in iron.  Foods, that you can incorporate in your diet even if you are not iron deficient.  These foods include – callaloo, prune juice, molasses, dark chocolate, dark leafy greens, and organ meat, (especially liver). The article will also explore iron deficiency, including anemia.

Six (6) Iron-rich Foods to add to your Diet:

• Callaloo.
• Prune Juice.
• Molasses.
• Dark Chocolate.
• Dark, Leafy Greens.
• Organ meat (i.e. liver).

Callaloo and Iron

Callaloo, kallaloo, Calaloo, callaloux, or Kalalu (as in Jamaican dialect/patois) is a popular leafy green that is a prominent staple in many Caribbean countries including Jamaica (L.P.L.P University, 1990; Blount and Sanches, 2014). The etymology of the word is said to have its influences from the African word Kalulu (Kreyol.com; Haitian Creole Dictionary).  It is also said to have its roots in Caribbean patois, hence the many known names throughout the Caribbean. 

Callaloo is a staple in Jamaican cuisine, especially for breakfast or a simple side dish. This leafy green can be eaten on its own or combined with saltfish (a favourite of mine) or other meat kind.  This is often the case in Jamaica.  Callaloo is also added to Patties, another unique food of Jamaicans, and served as part of a vegetarian platter (Washington, 2022).  In countries like Grenada, it is said to often be prepared with coconut milk and other seasonings and served as a side dish while Guyana and some other Caribbean regions enjoy it in other various ways.

According to the FoodData Central Database, One Hundred Grams (100 grams) has about 1.89 grams of protein, 2.83 grams of carbohydrates and 1.36 mg of iron. Additionally, half a cup of callaloo contains about 1.44 mg of iron, which is about Eight (8%) percent of our daily value (fdc.nal.usda.gov).  Callaloo also contains about Seventeen (17) mg of vitamin C, Ninety-four (94) mg of calcium and Nine Hundred and Forty-three (943) International Units (IU) of vitamin A.  As such, it would be a great addition to anyone’s diet who is iron-deficient or anemic.  Additionally, the vitamin C content makes it an even greater choice as it will help with the absorption of the iron content.

You can check out these callaloo recipes:

• Jamaican Callaloo and Saltfish – An Iron-rich Powerhouse!

• Callaloo Medley (Leafy Green) Recipe!

• Iron-Booster Smoothie!

Prune Juice and Iron

Prunes are the dried fruits of the prunus domestica L species of flowering plants (Stacewicz et al., 2001) These dried plums can be consumed as both food and medicine.  Additionally, sources of prunes other than P. domestica are P. Salicina and P. americana (Jabeen and Aslam, 2011).

In folklore, prunes are regarded as a laxative and digestive health (Jabeen and Aslam, 2011). Recent studies have shown that it may have anti-cancer, anti-hypertensive, anti-hyperglycemic, and antioxidant properties among other benefits (Jabeen and Aslam, 2011). Prunes are considered a healthy food due to their low-fat content and many beneficial nutrients such as dietary fibers, carbohydrates, amino acids, vitamins, minerals, and polyphenolic phytochemicals (Jabeen and Aslam, 2011; Li, 2008). It is also reportedly high in potassium and may have beneficial effects on cardiovascular health (Stacewicz et al., 2001).  Another mineral that this fruit contains is iron. 1 cup of pitted prunes (174g) contains about 1.6 mg of iron (USDA). This represents about Nine (9%) percent of the daily recommended value (nutritionvalue.org).

A drawback though is that the iron found in prunes is of the non-heme type, which is not as bioavailable as its counterpart – heme iron.  As such, the body may not be able to absorb much of it. But it can reportedly help you meet your daily iron needs (EMS T et al. 2023).  However, it would not be wise to rely solely on it for your overall iron needs.

Molasses and Iron

Molasses is the final liquid (viscous) that remains after the extraction of sugar from sugarcane juice (Pagan and Geor, 2001). In addition to sugarcane, molasses is also extracted from sugar beet and citrus fruits (Curtin, 1983).  However, most times, the molasses you will see on the market is produced from sugarcane.  The molasses that is usually found in Jamaica is sourced from sugarcane, being that it was a major agricultural crop of the island.

There are different types of molasses, which are usually based on how they are processed, for example, unclarified molasses is produced via the concentration of partially inverted unclarified sugarcane juice.  The concentration is usually done via the evaporation of up to Eighty (80%) percent of the dry matter content.  ‘A’ molasses is another type of molasses which is usually achieved after the crystallization of sugar in the concentrated sugar juice.  As such, about Seventy-seven (77%) percent of the available raw sugar is removed leaving behind about Eighty (80%) percent of dry matter (Rahi Jain MTech & Padma Venkatasubramanian, 2017).  

Another famous type of molasses is the ‘C’ or Final or what is better known as the Blackstrap molasses. It is said to be the last molasses of raw sugar factory.  This type of molasses is achieved via repeated crystallization and centrifugation processed with ‘B’ molasses.  As such, all the recoverable sugar is removed which leaves a dry matter of about Eighty-five (85%) percent (Rahi Jain MTech & Padma Venkatasubramanian, 2017).  It must be noted that ‘B’ molasses or ‘second’ molasses is achieved by the boiling of ‘A’ molasses.

One hundred (100) grams of molasses reportedly contains about 4.72 mg of iron, with one (1) tbsp containing about the same amount (4.72 mg) of iron. This amount represents about Twenty-six (26%) percent of the daily value (nutritionvalue.com).  Other nutrients of molasses include magnesium, potassium, zinc, manganese, and selenium among others (USDA). However, the different types of molasses will have different concentrations of nutrients, including iron. All these will be dependent on how they are processed. As such, it is best to read the product labels.

Dark Chocolate and Iron

Cocoa or cacao is the dried and fermented fatty seed of the cocoa tree fruit (Theobroma Cacao) (McShea et al. 2009).   Chocolate is considered one of the world’s best-known indulgences. In fact, cocoa or cocoa-related foods have been consumed as way back as the early Four Hundred and Sixty (460) AD (Seligson et al. 1994).  This is due largely to its medicinal and nutritional properties and of course, its taste (cannot deny that 😊). Chocolate contains many health-promoting factors such as polyphenols, flavonoids, procyanidins, vitamins and minerals (Sarkar et al. 2022).

According to research, milk chocolate contains about Five (5%) percent of the recommended daily allowance (RDA) for iron for adult men and post-menopausal women while dark chocolate provides about Twenty-five (25%) percent of the daily recommended allowance (RDA) of iron (1.90 mg).  If you consume a tablespoon of unsweetened cocoa powder, you will get more iron than milk chocolate but less than that of dark chocolate (National Academy of Sciences. Institute of Medicine, 2010).  Additionally, One Hundred (100) grams of cocoa beans contain about 2.57 mg of iron (Abt and Robin, 2020).

You can check out this cocoa/hot chocolate recipe:

• Hot Chocolate – For Christmas and Beyond!

Dark Leafy Greens and Iron

Dark leafy greens are regarded as important sources of many nutrients such as iron and vitamin A (Amagloh et al. 2017).  In fact, they are considered an even more valuable source of iron than meat (Stuetz et al. 2019).  Importantly though, the reduced consumption of both meat and dark leafy greens are reportedly contributing factors to the cause of anemia and iron deficiencies. These were the findings of a study conducted in Tanzania in 2000 (Stuetz et al. 2019).  Nonetheless, according to the World Health Organization (WHO), iron deficiency is a serious health problem, globally and affects women more than men, especially women of child-bearing years. It is also said to be an issue where children are concerned.  As such, it is considered a serious nutritional deficiency (Ramakrishnan, 2002).

As such, it is important to consume a diet rich in iron to combat iron deficiencies as well as to improve its absorption (Stuetz et al. 2019).   Some leafy greens with high iron content include celery (6.30 mg/100g), moringa leaf (7.00 mg/100g), fenugreek leaf (16.50 mg/100g), lettuce (2.40 mg/100g), kale (1.60 mg/100g), spinach (15.50 mg/100g) and Amaranthus (25.50 mg/100g) (Thamburaj and Singh N, 2001).

Organ Meats and Iron

Organ meat refers to the edible part of the organs of animals. Examples of organ meats include the well-known liver, brain, intestine etc. (Merriam-Webster.com).  However, meat in general provides various nutrients including high-quality proteins, that may not be easily or readily obtained from a meat-free diet (Frederic et al. 2023).

According to research, organ meat is a good source of vital nutrients such as vitamins A, and D, iron, zinc, folate, selenium, choline etc. (Stevens et al. 2022). The liver is also a good source of vitamin B12 (bioavailable) (Williams, 2007). In fact, 100 grams of raw beef liver contains about 4.9 mg of iron (enviromedica.com).  Further, according to the USDA, One Hundred (100) grams of cooked beef liver contains 17.9 mg of iron, 10 mg of calcium, 14 mg of magnesium, and phosphorus (241 mg), among other potent minerals (USDA, 2019/fdc.nal.usda.gov, 2019).

Nonetheless, research cautions the daily consumption of liver, due to its high vitamin A content, which can cause toxicity and other health issues (Rothman, 1995).

How to increase Iron bioavailability in Leafy Greens?

One of the major hindrances of iron absorption when it comes to vegetables is phytic acid which is classified as an antinutrient. As such, it reduces the bioavailability of iron (Chatterjee et al. 2016).

While research contends that some phytic acids may have health-promoting effects on the immune system as well as prevent the formation of kidney stones (Chatterjee et al. 2016), too much of it can result in nutritional deficiencies, in this case, iron.

However, you can reduce the phytic acid in most leafy greens by soaking in water overnight, fermenting, sprouting, and even pickling them. These methods will also work for other antinutrients such as lectins and Oxalates (which are usually found in leafy vegetables).  As such, it is best to monitor foods high in antinutrients and ensure that you do not eat large quantities at one meal, especially, if you suffer from known nutritional deficiency/s.

Illustrative Summary

Here is an illustrative summary of the Six (6) Iron-Rich Foods You Can Add to Your DIET.

Let’s Sum Up!

Anemia and iron deficiency are considered serious health concerns, globally. One main reason attributed to this rising health issue is the reduced consumption of dark leafy greens and meats. Iron deficiency can cause heart problems, fatigue, headaches, and feeling tired and weak, among other health concerns.  While a lot of our foods contain iron, research has shown its abundance and bioavailability in particular foods such as those listed in this post. These include – callaloo, prune juice, molasses and even organ meats.

So, while supplementation has also been proven to increase one’s iron intake, knowing some of the foods that you can readily consume to increase your intake, can serve viable, especially for those who are iron-deficient or anemic.

So, how is your iron level? Did you get it checked? Do you consume any of the foods noted above or plan to, especially if you are iron-deficient? Share it nuh!

You can read more on minerals and nutrients in general in these articles:

• Our ABCs – Vitamins Overview.

• Why Minerals?

• Understanding ‘Micro’ and ‘Macro’ Nutrients – “Getting to the Nut of the Matter”