Iron is a crucial mineral that your body needs for growth and development. It’s also needed to produce hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron is also classified as an essential nutrient, which means you have to get it from the foods you eat.
However, to best understand the importance of eating iron-rich foods, we first need to define the two types of iron: heme and non-heme. Heme iron is found in animal meats and seafood. It’s the iron that is most readily absorbed by the body. Non-heme iron, on the other hand, is found in plant-based foods and it’s also an important part of a healthy, well-balanced diet. But, the non-heme iron in these foods will not be absorbed as completely as heme sources.
“Iron is beneficial for metabolism because it is a component of hemoglobin, which carries oxygen in the blood to cells throughout the body,” Meaghan Greenwood, a registered nutritionist and health coach at Hourglass Waist says. “Oxygen is necessary for cellular metabolism, and a deficiency in iron can lead to decreased oxygen transport and subsequent fatigue and decreased energy levels.” Specifically, meat is a great source of iron.
Thankfully, there are plenty of delicious meat options out there to get your daily iron intake and boost your metabolism. To learn more about the best iron-rich meat to eat for a faster metabolism, we consulted with Greenwood. She said that beef (like lean sirloin or ground beef), pork (like pork loin or tenderloin), and poultry (like chicken and turkey) are metabolism-boosting meats that women over 40 can eat because they are high in heme iron. Find out more below!
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1. Lean Beef
According to the U.S. Department of Agriculture, lean meats are qualified as 100 grams of beef (about 3 1/2 ounces) that have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. Extra Lean meats on the other hand are less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol. Lean meats like lean sirloin or ground beef are high in heme iron which is great for boosting metabolism.
"Lean beef is a good source of heme iron, which is more readily absorbed by the body than non-heme iron from plant-based sources," Greenwood explains. "It also provides high-quality protein and other important nutrients for overall health." She highly recommends a beef stir-fry with vegetables and brown rice or a grilled beef kebab with peppers and onions to get your daily iron intake.
2. Pork Tenderloin
Another type of meat that is high in heme iron is pork tenderloins. Pork tenderloin, also called pork fillet, pork steak, or a Gentleman's Cut, is a long, thin cut of pork. It's one of the leanest, most tender cuts of meat on the market, so it can also be a little expensive. Pork loin, on the other hand, can often be a lot cheaper if you're looking for a tender cut of meat that cooks well and is still a great source of iron.
"Pork tenderloin," Greenwood says, "is a lean cut of pork that is a good source of heme iron and also provides high-quality protein. It is also versatile and can be prepared in a variety of ways." She suggests preparing your pork tenderloin with roasted sweet potatoes or as a stir-fry with broccoli. Yum!
3. Skinless chicken or turkey breast
And, the last type of iron-rich meat that Greenwood recommends for a faster metabolism is chicken or turkey breast. Nutritionally speaking, boneless, skinless chicken breasts have fewer calories and fat overall than their counterparts with skin. "Skinless chicken or turkey breast is a lean source of protein and heme iron," Greenwood raves. "It can be used in a variety of recipes and is a staple in many healthy diets." You can make grilled chicken or turkey breast with mixed vegetables or with sweet potato wedges. Or, you could even make a turkey or chicken breast chili with black beans and avocado!
The Bottom Line
While adding iron-rich meats can be incredibly beneficial for boosting metabolism, Greenwood emphasizes that it's also important to consume iron-rich foods in combination with vitamin C-rich foods in order to "enhance absorption." She recommends foods with vitamin C like citrus fruits, strawberries, and bell peppers. That's why stir-fries and kebabs with bell peppers can be so helpful (and yummy!) for boosting metabolism.
