New Mexico | Holistic Medicine Providers by City





Iron is pervasive, but particularly rich sources of dietary iron include 
red meat, lentils, beans, poultry, fish, leaf vegetables, tofu, chickpeas, 
black-eyed peas, blackstrap molasses, fortified bread, and fortified 
breakfast cereals. Iron in low amounts is found in molasses, teff and 
farina. Iron in meat (heme iron) is more easily absorbed than iron in 
vegetables.[60] Although some studies suggest that heme/hemoglobin 
from red meat has effects which may increase the likelihood of 
colorectal cancer,[61][62] there is still some controversy,[63] and 
even a few studies suggesting that there is not enough evidence to 
support such claims.[64]

Iron provided by dietary supplements is often found as iron(II)
fumarate, although iron sulfate is cheaper and is absorbed equally 
well. Elemental iron, or reduced iron, despite being absorbed at 
only one third to two thirds the efficiency (relative to iron sulfate),
[65] is often added to foods such as breakfast cereals or enriched 
wheat flour. Iron is most available to the body when chelated to 
amino acids[66] and is also available for use as a common iron 
supplement. Often the amino acid chosen for this purpose is the 
cheapest and most common amino acid, glycine, leading to "iron 
glycinate" supplements.[67] The Recommended Dietary Allowance 
(RDA) for iron varies considerably based on age, gender, and 
source of dietary iron (heme-based iron has higher bioavailability).
Infants may require iron supplements if they are bottle-fed cow's 
milk.[69] Blood donors and pregnant women are at special risk 
of low iron levels and are often advised to supplement their 
iron intake.

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