The Institute of Medicine's Food and Nutrition Board recommends that teenage males between the ages of 14 and 18 years should consume 11 milligrams of iron daily. Teenage males slightly younger or older than this age group -- 13-year-olds and 19-year-olds -- need 8 milligrams each day. Iron is vital for the function of red blood cells and for the synthesis of adenosine triphosphate, or ATP, the body's primary source of cellular energy. Teenage boys can ensure they're getting enough iron in their diet by eating a wide variety of plant- and animal-based foods.
The iron found in animal products is heme iron, a form of the mineral that is easily absorbed by the body. Excellent sources of heme iron include shellfish like oysters and shrimp, beef, pork, poultry and fish such as halibut and tuna. A 3-ounce serving of lean red meat provides approximately 28 percent of the RDA of iron for a teenage male, while 3 ounces of chicken breast contains 8 percent of his recommended iron intake per day. The iron found in plants is non-heme iron. Rich non-heme iron sources include beans, tofu, spinach, seeds, nuts, raisins and bread. Many ready-to-eat cereals are fortified with non-heme iron, with some providing 100 percent of an adolescent boy's RDA of iron in a 3/4-cup serving. Non-heme iron is absorbed two to three times less efficiently than heme iron.
To maximize the amount of iron a teenage male gets from his diet, he should avoid drinking tannin-rich beverages like coffee or tea with meals, since tannin compounds interfere with iron absorption. He should also drink no more than 16 to 24 fluid ounces of milk daily. High calcium intake can inhibit iron absorption and cause iron to be lost due to intestinal irritation. Eating an animal-based source of iron along with a good source of plant-based iron significantly enhances non-heme iron absorption, resulting in a higher overall iron intake. Non-heme iron intake is also increased by combining the iron source with a food high in vitamin C. This is especially important for young vegetarian males who rely solely on non-heme iron to fill their iron needs. According to registered dietitian Dr. Debby Demory-Luce, a spinach salad topped with lean beef, chicken combined with beans, and whole-grain pasta or cereals mixed with high-vitamin C foods like tomatoes, oranges or broccoli are good high-iron meal choices.
Some teenage males may need to consume more iron than the average in order to provide their body with sufficient amounts of the mineral. Since non-heme iron is more difficult for the body to absorb, the recommended daily intake of iron for adolescent boys following a vegan or vegetarian diet is higher than for meat-eaters, at 19.8 milligrams per day. Teenagers involved in intense athletic activity may need to eat more iron to replace the iron lost by their bodies in sweat. Young men who suffer from kidney failure or from gastrointestinal disorders such as Crohn's disease and celiac disease may also require higher iron intake.
The Centers for Disease Control and Prevention warns that teenagers with diets that regularly lack adequate amounts of iron may develop iron deficiency anemia. In this condition, a young man's body does not have enough iron to produce sufficient amounts of red blood cells. He may feel weak, unusually tired and dizzy. He may have a rapid heartbeat, pale skin, little appetite and be moody. If left untreated, iron deficiency anemia can affect a teenage male's memory and brain development. Adolescent males should see a doctor promptly if they experience iron deficiency anemia symptoms. Do not attempt to self-treat suspected iron deficiency with iron supplements, since these supplements may be dangerous for children under 18 years old.
- Office of Dietary Supplements: Iron
- University of Maryland Medical Center: Iron
- KidsHealth: Iron and Your Child
- Centers for Disease Control and Prevention: Iron and Iron Deficiency
- Baylor College of Medicine: How Much Iron do Children Need?
- Baylor College of Medicine: How Can I Get More Iron From Foods?
- VeganHealth.org: Iron
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