Iron is a mineral that is important to all body cells. It is particularly important for blood cells because iron is needed to make hemoglobin. Hemoglobin is the protein in blood cells that carries oxygen to body tissues.
If you don't have enough iron you may develop iron deficiency anemia, a condition in which your blood contains less hemoglobin than normal. People who have iron deficiency anemia are often tired and lack energy.
Iron deficiency anemia may result from:
How much iron you need depends on your age and whether you are male or female. The recommendations are:
GROUP MG IRON/DAY Children 1 through 10 years old 10 Males 11 through 18 years old 12 Men over 18 years old 10 Premenopausal females over 11 years old 15 Postmenopausal women 10 Pregnant and breast-feeding women 15 to 30
Iron is found in a variety of foods. Heme iron is found in meat, poultry, and fish. Nonheme iron is found in fruits, vegetables, grains, nuts, and legumes. The body absorbs heme iron better than nonheme iron.
FOOD SERVING SIZE MG IRON (APPROXIMATE) beef 3 oz 2.5 chicken, white 3 oz 0.8 chicken, dark 3 oz 1.1 lamb 3 oz 1.5 pork, loin 3 oz 0.7 pork, shoulder 3 oz 1.0 pork, leg 3 oz 0.6 turkey, white 3 oz 1.1 turkey, dark 3 oz 2.0 fish 3 oz 1.1 shrimp 3 oz 2.6 liver, beef 3 oz 5.0 liver, chicken 3 oz 7.2 tofu, extra firm 4 oz 1.0 navy beans 1/2 cup 2.5 black-eyed peas 1/2 cup 4.0 garbanzo beans 1/2 cup 4.5 green peas 1 cup 2.5 lentils 1/2 cup 3.3 apricots, dried 10 1.7 dates 10 1.0 raisins 1/4 cup 1.0 prune juice 8 oz 2.7 green beans 1 cup 1.6 spinach 1/2 cup 3.2 potato, baked with skin 1 2.7 bagel 1 2.5 molasses, blackstrap 1 tablespoon 2.5 macaroni, enriched cooked 1 cup 2.0 wheat germ, toasted 2 tablespoons 1.0
Many cereals and breads are fortified with extra iron. Check the labels.
If you get enough iron in your diet you don't need a supplement. Taking unnecessary supplements may be harmful. You can accumulate too much iron in your body, which can damage various organs.
If you have iron deficiency anemia, your health care provider may recommend a supplement. Some supplements cause constipation. Make sure you drink enough fluid and have enough fiber in your diet.
Vitamin C (found in citrus fruits and tomatoes) helps the body absorb nonheme iron. Eating heme-iron-rich foods with nonheme-iron-rich foods helps increase absorption. Consuming coffee and tea (even decaffeinated), excess dietary fiber, or calcium supplements within 2 hours of eating iron-rich foods can decrease iron absorption.