Many people, especially women of childbearing age, infants, and the elderly, do not take in enough iron. However, there are many good food sources of iron to choose from. If your doctor advises you to increase your iron intake, consult the chart below to determine how much you need, and read on for some suggestions on meeting those needs.
Your blood depends on iron to help it carry oxygen through the body. In some cases, anemia is caused by a lack of iron in the diet. Iron also helps your body to fight infection and to make collagen, which is the major protein that makes up connective tissue, cartilage, and bone. Other medical conditions may be worsened if you do not have enough iron.
Age Group | RDA (mg/day) | |
---|---|---|
Male | Female | |
0-6 months |
No RDA;
AI = 0.27 |
No RDA;
AI = 0.27 |
7-12 months | 11 | 11 |
1-3 years | 7 | 7 |
4-8 years | 10 | 10 |
9-13 years | 8 | 8 |
14-18 years | 11 | 15 |
19-50 years | 8 | 18 |
51+ years | 8 | 8 |
Pregnancy | n/a | 27 |
Lactation, < 18 years | n/a | 10 |
Lactation, 19-50 years | n/a | 9 |
Iron exists in two forms—heme and nonheme. Heme iron is part of the hemoglobin and myoglobin molecules in animal tissues. It is found in meat and other animal sources. About 40% of the iron in meat is in the heme form. Nonheme iron comes from animal tissues other than hemoglobin and myoglobin and from plant tissues. It is found in meats, eggs, milk, vegetables, grains, and other plant foods. The body absorbs heme iron much more efficiently than nonheme iron.
Food Sources of Mostly Heme Iron (Contain Some Nonheme As Well)
Food | Serving size |
Iron content
(mg) |
---|---|---|
Chicken liver, cooked | 3-½ ounces | 12.8 |
Oysters, breaded and fried | 6 pieces | 4.5 |
Beef, chuck, lean only, braised | 3 ounces | 3.2 |
Clams, breaded, fried | ¾ cup | 3.0 |
Beef, tenderloin, roasted | 3 ounces | 3.0 |
Turkey, dark meat, roasted | 3-½ ounces | 2.3 |
Beef, eye of round, roasted | 3 ounces | 2.2 |
Turkey, light meat, roasted | 3-½ ounces | 1.6 |
Chicken, leg, meat only, roasted | 3-½ ounces | 1.3 |
Tuna, fresh bluefin, cooked, dry heat | 3 ounces | 1.1 |
Chicken, breast, roasted | 3 ounces | 1.1 |
Halibut, cooked, dry heat | 3 ounces | 0.9 |
Crab, blue crab, cooked, moist heat | 3 ounces | 0.8 |
Pork, loin, broiled | 3 ounces | 0.8 |
Tuna, white, canned in water | 3 ounces | 0.8 |
Shrimp, mixed species, cooked, moist heat | 4 large | 0.7 |
Food Sources of Nonheme Iron
Food | Serving size |
Iron content
(mg) |
---|---|---|
Fortified breakfast cereal | 1 cup | 4.5-18 (check Nutrition Facts label) |
Pumpkin seeds | 1 ounce | 4.3 |
Soybean nuts | 1/2 cup | 4.0 |
Blackstrap molasses | 1 tablespoon | 3.5 |
Bran | 1/2 cup | 3.5 |
Spinach, boiled | 1/2 cup | 3.2 |
Red kidney beans, cooked | 1/2 cup | 2.6 |
Lima beans, cooked | 1/2 cup | 2.5 |
Cashews, dry roasted | 1 ounce | 1.7 |
Enriched rice, cooked | 1/2 cup | 1.2 |
Prunes, dried | 5 prunes | 1.1 |
Raisins, seedless | 1/3 cup | 1.1 |
Acorn squash, baked | 1/2 cup cubes | 1.0 |
Whole-wheat bread | 1 slice | 0.9 |
Egg yolk | 1 large yolk | 0.7 |
White bread, made with enriched flour | 1 slice | 0.7 |
Apricots, dried | 3 apricots | 0.6 |
Peanut butter, chunky | 2 tablespoons | 0.6 |
Cod, broiled | 3 ounces | 0.4 |
The amount of iron your body absorbs varies depending on several factors. For example, your body will absorb more iron from foods when your iron stores are low and will absorb less when stores are sufficient. In addition, certain dietary factors affect absorption:
To increase your intake and absorption of dietary iron, try the following:
RESOURCES:
American Dietetic Association
http://www.eatright.org/Public/
The Vegetarian Resource Group
http://www.vrg.org/
CANADIAN RESOURCES:
Canadian Council on Food and Nutrition
http://www.ccfn.ca
Dietitians of Canada
http://www.dietitians.ca/
References:
The American Dietetic Association's Complete Food & Nutrition Guide . Chronimed Publishing; 1998.
Bowes & Church's Food Values of Portions Commonly Used . 17th ed. Lippincott Williams & Wilkins; 1998.
Office of Dietary Supplements. Dietary supplement fact sheet: iron. Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/iron.asp. Updated August 24, 2010. Accessed June 16, 2010.
Perspectives in Nutrition . 2nd ed. Mosby-Year Book, Inc.; 1993
Last reviewed June 2010 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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