WASHINGTON, Nov 12: Spinach may be celebrated as a superfood packed with essential nutrients, but when it comes to effectively raising low iron levels, health experts say meat remains the more potent option.

While the iconic cartoon sailor Popeye famously relied on spinach for strength, nutritionists and doctors note that the body absorbs iron from animal sources much more efficiently than from plant-based ones. A cooked cup of spinach contains about 6.4 milligrams of iron — more than double the amount found in three ounces of duck or chicken. However, spinach contains non-heme iron, which the body absorbs at a much lower rate than the heme iron found in meat, fish, and poultry.

According to the American Red Cross, the body absorbs up to 30 percent of heme iron but only between 2 and 10 percent of non-heme iron. “Studies show that although spinach does contain iron, its non-heme status renders it considerably less accessible for absorption compared to heme iron from animal sources,” Alaska’s Millennium Medical Center explained on its website.

Iron’s vital role and widespread deficiency

Iron plays a crucial role in producing hemoglobin, the protein in red blood cells responsible for carrying oxygen to tissues throughout the body. Without sufficient oxygen, organs can sustain damage, which in severe cases may be fatal.

Despite its importance, iron deficiency remains widespread, affecting about a quarter of American adults. A 2024 study found that roughly 14 percent of over 8,000 Americans examined had absolute iron deficiency — a condition that can lead to anemia, fatigue, headaches, muscle cramps, shortness of breath, and even cravings for non-food items like dirt or ice.

“The symptoms of iron deficiency can be vague and easily mistaken for other conditions,” said Dr. Alexis Federman, an internal medicine specialist at Henry Ford Health. “That can make it hard to pin down a diagnosis.”

Federal dietary guidelines recommend that most adult men consume about eight milligrams of iron daily, while women require approximately 18 milligrams due to iron loss from menstruation.

Balancing plant and animal sources

Experts say individuals can reach their daily iron goals by consuming a mix of plant- and animal-based foods. Combining non-heme and heme iron sources in a meal can boost absorption rates.

“It’s definitely possible to meet your iron needs from plant foods alone,” said advanced sports dietitian Dr. Gemma Sampson. “It just takes more planning and intention with the types, amounts, and frequency of foods eaten.”

Vitamin C-rich foods such as citrus fruits, strawberries, tomatoes, broccoli, and bell peppers can also help the body absorb more non-heme iron from plant sources.

“Your daily iron needs can be obtained through your diet, although if you have low blood iron levels or have difficulty absorbing iron, you may need a supplement,” said registered dietitian Julia Zumpano of the Cleveland Clinic. “Talk to your healthcare provider if you feel that you could benefit from supplemental iron.”

In short, while spinach remains a nutritional powerhouse, experts agree that when battling low iron, a balanced diet — or a hearty cut of meat — is still the best way to keep blood and energy levels strong.