The most common nutrient deficiency in the United States, iron deficiency is most prevalent among women due to loss of blood during menstruation and pregnancy. A woman who is pregnant or breastfeeding needs more than twice as much iron as a man. Children who do not eat enough iron-rich foods are also at risk. Iron is important because your body needs it to make the protein called hemoglobin. Without hemoglobin your red blood cells can't carry oxygen from your lungs to the rest of your body.
Could You Have Iron Deficiency Anemia?
Iron deficiency is the most common cause of anemia. Red blood cells become small and pale without iron to produce hemoglobin and do not carry enough oxygen to the cells in your body for energy production. Symptoms of iron deficiency anemia include being pale, tired, cold, and feeling dizzy. A diet low in iron is one of the common causes of iron deficiency anemia, and a diet of iron-rich foods is one of the best treatments.
Know Your Iron Requirement
Are you eating enough foods with iron? "The recommended daily allowance of iron for men over age 19 and postmenopausal women is 8 milligrams per day. Women between ages 19 and 50 require 18 mg per day. During pregnancy women need 27 mg per day. The amount of iron absorbed by the body varies and is increased when iron stores are low," says Lanah J. Brennan, RD, CDE, a dietitian working in private practice in Lafayette, La.
Boosting Foods With Iron
Iron can be obtained from many foods in your diet, but you only absorb about 1 mg of iron for every 10 to 20 mg of iron in food, so you need to eat a balanced diet of iron-rich foods. Some foods can actually block the absorption of iron and should be avoided in combination with iron-rich foods. These include coffee, tea, milk, and soy protein. Other foods help your body absorb iron. "Adding vitamin C in the form of orange juice, tomatoes, or berries can increase your absorption of iron-rich foods," Brennan says. According to the American Dietetic Association, cooking foods in a cast iron skillet can also boost the iron in your food.
Heme vs. Non-Heme Iron
There are two forms or iron: heme iron and non-heme iron. How well iron is absorbed depends on the type of iron. "Heme iron, found in meat, chicken, eggs, and other animal products, is well absorbed by the body and supports good health," says Kaayla T. Daniel, PhD, author of "The Whole Soy Story: The Dark Side of America's Favorite Health Food." Non-heme iron is found in plant-based iron-rich foods and is the type of iron added to cereals, breads, and processed, packaged, and fast food. Non-heme iron isn’t absorbed as efficiently, but combining both types of iron-rich foods or eating them with vitamin C will help.
Animal Sources of Iron-Rich Foods
"Red meat, egg yolks, and liver are good sources of iron, but are also high in cholesterol and saturated fat; their intake should be limited to promote heart heath," advises Brennan. Animal sources of iron are, however, the easiest for your body to absorb. In addition to red meat, they include seafood, shellfish, and chicken or turkey giblets. Topping the list of iron-rich animal foods are oysters, with more than 10 mg of iron per 3-ounce serving, and beef liver, with about 7 mg of iron in a 3-ounce serving.
Plant Sources of Iron-Rich Foods
Plant sources of iron-rich food include dark green, leafy vegetables, dried fruit, iron-enriched cereals, beans, lentils, chickpeas, soybeans, and artichokes. Lima beans are especially good, as are spinach and broccoli. Blackstrap molasses is another iron-rich food option. Here are some top iron-rich plant foods: Prune juice has about 5.2 mg of iron in one-half cup; walnuts, 3.75 mg per one-half cup; chickpeas, 3 mg per one-half cup; and raisins, 2.55 mg of iron per one-half cup.
The Scoop on Iron Supplements
In addition to iron-rich foods, iron supplements may be used as a treatment for anemia. Iron supplements are given over several months, but can have side effects like heartburn and constipation. "Getting too much iron from food is not a concern for healthy individuals; however, caution should be used when taking dietary supplements that contain iron," warns Brennan. Iron pills should be taken with food and should not be taken at bedtime to avoid upset stomach.
Checking for Iron Deficiency
Iron deficiency may be seen in young children during growth spurts. Young women who are vegetarians or who go on fad diets may be at increased risk. The best way to get iron is through a balanced diet that includes iron-rich foods from meat, poultry, fish, vegetables, fruits, and fortified grains. Include foods from heme and non-heme groups. If you have symptoms of iron deficiency anemia, see your doctor for a blood test to measure the amount of iron in your blood.
- Last Updated: 03/17/10.