ironIron is an important trace mineral that is found in every
cell of the body, usually combined with protein. Iron is an
essential mineral for humans because it is part of blood cells.
About 30% of the iron in the human body is in storage to be
readily available to replace any that is lost. The best food
sources of easily absorbed iron are animal products, which
contain heme iron. Iron from vegetables, fruits, grains, and
supplements (non-heme iron) is harder for the body to absorb. If
you mix some lean meat, fish, or poultry with beans or dark
leafy greens at a meal, you can improve absorption of vegetable
sources of iron up to three times. Foods rich in vitamin C also
increase iron absorption. Iron is essential to the formation of
hemoglobin and myoglobin, which carry oxygen in the blood and
muscles. It also makes up part of many proteins and enzymes in
the body. Iron sources that have high iron availability include
oysters, liver, lean red meat (especially beef), poultry, dark
red meat, tuna, salmon, iron