Iron is a mineral that is vital for human survival. It is an essential component of hemoglobin, a protein that transports oxygen in red blood cells. A shortage of iron can lead to dizziness, tiredness, and even anemia. The Centers for Disease Control and Prevention (CDC) recommend adult males get 8 milligrams (mg) per day, and women up to the age of 50 years who are not pregnant or breastfeeding consume 18 mg of iron per day. Amounts vary from person to person. There are many ways to meet daily iron requirements, boost iron levels, and still eat a varied, tasty, and nutritious diet. This article looks at 10 sources of iron in the diet, the amount of iron each contains, and the percentage of daily value (DV) this represents. The DV describes the amount of a nutrient the Food and Drug Administration (FDA) considers healthy. Foods that provide 20% or more of a nutrient per serving are good sources, according to the Office of Dietary Supplements (ODS). However, foods containing lower amounts may also be useful as part of a balanced diet. The most digestible form of iron comes from animal products, but iron from plant-based foods is also useful. Share on PinterestIlona Shorokhova / EyeEm / Getty Images Breakfast cereals can be a useful source of iron, but it is essential to choose the right types. The key is to look for a fortified cereal that contains 100% of the daily value of iron. Heading straight for the colorful, sugar-heavy cereals is not the best way to boost dietary iron. A one-cup serving of fortified cereal contains 18 mg of iron, or 100% of a person’s DV. A seafood choice that is rich in iron is oysters. A 3-ounce (oz) serving of cooked oysters contains 8 mg of iron or 44% of a person’s DV. Raw oysters contain a wide variety of nutrients, but cooked oysters are safer to eat. Check here before buying oysters and other seafoods to make sure they come from a safe and sustainable source. Are oysters really an aphrodisiac? White beans have the richest iron content of any bean. A one-cup serving contains 5.08 mg. Canned white beans are also an excellent source of iron for people who do not have the time to sort and soak raw beans, providing 4 mg per half cup, or 22% of DV. Keep an eye on the sodium content, as manufacturers often add it to canned goods as a preservative. Enjoy white beans by themselves in a salad, or add them to stews, soups, and pasta dishes. What are the health benefits of beans? Some types of chocolate are high in sugar and fat, but dark chocolate containing at least 45% of cacao solids can provide iron. One ounce of dark chocolate contains about 2 mg of iron, or 11% of DV. Some research has suggested that dark chocolate may have other health benefits because of its flavonol content. The American Heart Association says the levels of flavonols a person can eat daily in dark chocolate are not likely to make a difference. In addition, flavonoids can inhibit the absorption of iron, which means the body may not absorb the iron in chocolate effectively. They do not recommend eating chocolate for its health benefits but to eat it in moderation because people enjoy it. Does dark chocolate have health benefits? While people often overlook organ meats, they are a great source of vital nutrients, including iron. The exact amount depends on the type of organ and its source. Beef liver, for example, has 5 mg of iron per a regular 3-oz serving, or 28% of DV. In the same serving, pork liver sausage has 5.44 mg, and chicken liver contains 7.62 mg of iron. Are organ meats good for you? These types of pulses are similar to beans and also contain iron. A half-cup serving contains 3 mg of iron, or 17% of DV. However, lentils contain phytates, which can reduce the body’s ability to absorb iron. Use lentils in soups and dhals or add them to dishes containing ground meat to make the meat go further. What are the health benefits of lentils? Another staple of the vegetarian diet is tofu. Tofu contains 3 mg of iron in a half-cup serving, or 17% of DV. Sourcing iron from plant-based foods is particularly important for people who follow a plant-based diet, as iron is most abundant in animal products. Eating soy-based products such as tofu and soybeans can ensure that a vegetarian or vegan diet provides enough iron to meet daily requirements. Tofu is available in various forms. Depending on the form, people can eat it as a snack, in stir-fries, and salads. How can tofu benefit health? Scaly fish are excellent sources of protein and omega-3 fatty acids and also contain iron. 3 oz of sardines provides 2 mg of iron or 11% of DV. Eat sardines on their own as a snack or as part of a more substantial meal. Are sardines good for you? Other foods that provide iron include:
If a doctor finds that a person has low iron levels, they may recommend iron supplements. Are all high-iron foods the same?It is worth noting that the body is not able to use iron from all sources in the same way. The most digestible form of iron, heme iron, comes from animal products, specifically meat, fish, poultry, and eggs. While useful plant-based foods contain non-heme iron, which the body cannot absorb and use as effectively. Other nutrients can affect how the body absorbs iron. Ascorbic acid, or vitamin C, increases the body’s ability to absorb iron. For this reason, foods such as spinach are useful, as they contain both iron and vitamin C. The following nutrients may lower absorption:
People who are planning to use supplements should speak first with a doctor to ensure they will not impact the intake of other nutrients. Low iron levels can lead to iron deficiency anemia. Symptoms include:
People may have low iron levels if they:
Iron requirements vary by age, sex, and health status. Most people can get enough iron from their diet, but some will need supplements. The ODS recommends the following intakes of iron each day for adults:
Most adults should not consume more than 40 mg per day of iron, or 45 mg for those who are pregnant or breastfeeding. Who needs iron supplements? The body needs iron to function properly. Most people can obtain enough iron from food. Food that are good sources of iron include the following:
These foods provide 20% or more of a person’s daily iron needs in one serving. Many other foods contain less iron but are also good sources. If tests show a person’s iron levels are low, a doctor may recommend a supplement. Signs of low iron levels include fatigue and weakness.
You may pump iron at the gym a few times a week, but your body pumps it continuously through the bloodstream every day. Iron is needed to make hemoglobin, a part of red blood cells that acts like a taxicab for oxygen and carbon dioxide. It picks up oxygen in the lungs, drives it through the bloodstream and drops it off in tissues including the skin and muscles. Then, it picks up carbon dioxide and drives it back to the lungs where it's exhaled. Iron DeficiencyIf the body doesn't absorb its needed amount of iron, it becomes iron deficient. Symptoms appear only when iron deficiency has progressed to iron deficiency anemia, a condition in which the body's iron stores are so low that not enough normal red blood cells can be made to carry oxygen efficiently. Iron deficiency is one of the most common nutritional deficiencies and the leading cause of anemia in the United States. Symptoms include:
Sources of IronThe body absorbs two to three times more iron from animal sources than from plants. Some of the best animal sources of iron are:
Although you absorb less of the iron in plants, every bite counts, and adding a source of vitamin C to vegetarian sources of iron will enhance absorption. Some of the best plant sources of iron are:
High-Risk PopulationsThe following populations are at a higher risk for developing iron deficiency. Women Who Are Pregnant: Increased blood volume requires more iron to drive oxygen to the baby and growing reproductive organs. Consult your doctor or registered dietitian nutritionist before taking an iron supplement. Young Children: Babies store enough iron for the first six months of life. After six months, their iron needs increase. Breast milk and iron-fortified infant formula can supply the amount of iron not met by solids. Cow's milk is a poor source of iron. When children drink too much milk, they crowd out other foods and may develop "milk anemia." The American Academy of Pediatrics recommends no cow's milk until after one year, at which point it should be limited to no more than 4 cups per day. Adolescent Girls: Their often inconsistent or restricted diets — combined with rapid growth — put adolescent girls at risk. Women of Childbearing Age: Women with excessively heavy menstrual periods may develop iron deficiency. How to Prevent Iron DeficiencyEat a balanced, healthy diet that includes good sources of iron to prevent any deficiencies. Combine vegetarian sources of iron with vitamin C in the same meal. For example: a bell pepper-bean salad, spinach with lemon juice, or fortified cereal and berries. If treatment for iron deficiency is needed, a healthcare provider will assess iron status and determine the exact form of treatment — which may include changes in diet or taking supplements. |