Iron in the Diet

What is iron?

Iron is a mineral that is important to all body cells. It is particularly important for blood cells because iron is needed to make hemoglobin. Hemoglobin is the protein in blood cells that carries oxygen to body tissues.

If you don't have enough iron you may develop iron deficiency anemia, which means that your blood has less hemoglobin than normal. People who have iron deficiency anemia are often tired and lack energy.

Iron deficiency anemia may result from:

• a diet that lacks enough iron
• blood loss
• body changes during pregnancy.

How much iron do I need?

How much iron you need depends on your age and whether you are male or female. The recommendations are:

 
GROUP                                  MG IRON PER DAY

Children 7 to 12 months old                      11
Children 1 to 3 years old                         7
Children 4 to 8 years old                        10
Children 9 to 13 years old                        8
Females 14 to 18 years old                       15
Males 14 to 18 years old                         11
Males over 18 years old                           8
Females 19 to 50 years old                       18
Females over 50 years old                         8
Pregnant females                                 27
Breast-feeding females 14 to 18 years old        10
Breast-feeding females 19 to 50 years old         9

What foods are good sources of iron?

The best way to get enough iron is to eat a healthy, well-balanced diet. Iron is found in a variety of foods. Heme iron is found in meat, poultry, and fish. Nonheme iron is found in fruits, vegetables, grains, nuts, legumes, and iron-enriched foods. The body absorbs heme iron better than nonheme iron.

 
FOOD            SERVING SIZE      MG IRON (APPROXIMATE) 
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Heme Sources
liver, chicken         3 oz                7.2
liver, beef            3 oz                5.8
beef                   3 oz                3.0
shrimp                 3 oz                2.8
turkey, dark           3 oz                2.0
ground beef            3 oz                1.8
lamb                   3 oz                1.5
chicken, dark          3 oz                1.3
chicken, white         3 oz                1.1
turkey, white          3 oz                1.1
fish                   3 oz                1.1
pork, shoulder         3 oz                1.0
pork, loin             3 oz                0.8
tuna, white,
  water packed         3 oz                0.8

Nonheme Sources
fortified breakfast
  cereals*             1 cup               4.5 to 18
soy beans, cooked      1/2 cup             4.7
pumpkin seeds          1 oz                4.2
molasses,
  blackstrap           1 tablespoon        3.5
lentils                1/2 cup             3.3
spinach, cooked        1/2 cup             3.2
bagel                  1 bagel             3.2
tofu, extra firm       3 oz                2.7
prune juice            8 oz                2.7
potato, baked
  with skin            1 potato            2.7
red kidney beans       1/2 cup             2.6
green peas             1 cup               2.5
navy beans             1/2 cup             2.3
garbanzo beans         1/2 cup             2.3
black-eyed peas        1/2 cup             2.2
asparagus, cooked      1 cup               2.2
avocado                1 avocado           2.0
macaroni, enriched,
  cooked               1 cup               2.0
green beans, cooked    1 cup               1.6
enriched rice,
  cooked               1/2 cup             1.4
apricots, dried        6 apricots          1.2
dates                  10 dates            1.0
wheat germ, toasted    2 tablespoons       1.0
whole wheat bread      1 slice             0.9
raisins                1/4 cup             0.8
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* Many cereals and breads are fortified with extra iron.
Check the labels.

Heme foods that are very high in iron such as beef and chicken livers are also very high in cholesterol. Eat these foods in limited amounts.

Do I need an iron supplement?

If you get enough iron in your diet you don't need a supplement. Taking unnecessary supplements may be harmful. You can accumulate too much iron in your body, which can damage various organs.

If you have iron deficiency anemia, your healthcare provider may recommend a supplement. Iron pills can have side effects such as abdominal cramps; nausea; constipation; and dark stools. To lessen side effects, your healthcare provider may start you on a low dose of iron and slowly increase your dose to the necessary amount. He or she may suggest that you take vitamin C with the iron pills to help your body absorb the iron. Taking the iron at mealtimes can help prevent stomach and intestinal upset. To help prevent constipation, make sure you drink enough fluid and have enough fiber in your diet. Do not take antacids or eat or drink any dairy products at the same time you take iron pills. Antacids and dairy products keep the body from absorbing the supplement fully.

Extra iron may increase nausea during the first 3 months of pregnancy. If your blood count is normal, you may not need the extra iron during this time. If you are taking supplements and feel nauseated after taking the pills in the morning, try taking the pills at night before bedtime.

What foods affect the way the body absorbs iron?

Vitamin C (high in citrus fruits and tomatoes) helps the body absorb nonheme iron. To help your body absorb nonheme iron, try combinations like spinach salad with mandarin oranges slices or a glass of grapefruit juice with your cereal. Also, eating heme-iron-rich foods with nonheme-iron-rich foods helps increase absorption. It is especially important to include foods that improve nonheme iron absorption if you have a condition that causes you to lose more iron losses (such as may occur with heavy menstruation) or when you need more iron (as during pregnancy) It's also important if you have a condition that causes poor absorption, such as Crohn's and celiac disease, or if you have a vegetarian diet that includes only vegetarian nonheme sources of iron.

Drinking coffee and tea (even decaffeinated), eating a lot of dietary fiber, or taking a calcium supplement within 2 hours of eating iron-rich foods can decrease iron absorption.