Iron is a mineral that is important to all body cells. Blood cells especially need iron to make hemoglobin. The hemoglobin in blood cells brings oxygen to the body cells.
You can get iron deficiency anemia if you don’t get enough iron. This means that your blood has less hemoglobin than normal. People who have iron deficiency anemia are often tired and don’t have much energy.
Iron deficiency anemia may result from:
How much iron you need depends on your age and whether you are a man or a woman. The recommendations are:
GROUP MILLIGRAMS (mg) IRON PER DAY ------------------------------------------------------ Children 7 to 12 months old 11 mg Children 1 to 3 years old 7 mg Children 4 to 8 years old 10 mg Children 9 to 13 years old 8 mg Females 14 to 18 years old 15 mg Males 14 to 18 years old 11 mg Males over 18 years old 8 mg Females 19 to 50 years old 18 mg Females over 50 years old 8 mg Pregnant females 27 mg Breast-feeding females 14 to 18 years old 10 mg Breast-feeding females 19 to 50 years old 9 mg ------------------------------------------------------
The best way to get enough iron is to eat a healthy, well-balanced diet. Iron is found in a variety of foods.
There are 2 types of iron: heme and nonheme.
FOOD SERVING SIZE MG IRON (APPROXIMATE) ------------------------------------------------------- Sources of heme iron 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 Sources of nonheme iron 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 -------------------------------------------------------- * 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 liver, are also very high in cholesterol. Eat these foods in limited amounts.
If you get enough iron in your diet you don't need a supplement. Taking supplements you don’t need may be harmful. Too much iron in the body can damage organs like the heart and liver.
If you have anemia, your healthcare provider may recommend an iron supplement. Iron pills can have side effects such as cramps, nausea, and constipation. To lessen side effects, your healthcare provider may start you on a low dosage of iron and slowly increase your dosage. Your provider may suggest taking vitamin C with the iron pills to help your body absorb the iron. Taking the iron at mealtimes can help prevent stomach upset. To help prevent constipation, make sure you drink enough fluid and have enough fiber in your diet.
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.
If you are thinking of taking a supplement that contains iron, ask your healthcare provider about it first. With your provider’s approval, take the recommended amount for your age.
The body absorbs heme iron better than nonheme iron. Heme iron can be absorbed readily regardless of other foods or supplements taken at the meal.
Vitamin C helps the body absorb nonheme iron. There is a lot of vitamin C in citrus fruits, tomatoes, and bell peppers. High-acid foods, such as tomato sauce, can also make it easier for the body to absorb iron. To help your body absorb nonheme iron, try combinations like spinach salad with mandarin oranges or a glass of grapefruit juice with your cereal. Also, eating heme iron with nonheme iron rich foods helps increase absorption. It is especially important to include foods that improve nonheme iron absorption if:
Some foods, supplements, and medicines can make it harder for your body to absorb nonheme iron, such as:
Your body will better absorb nonheme iron in food or iron supplements if you don’t consume these foods, drinks, or medicines at the same time you eat nonheme iron rich food or take an iron supplement.
