Iron deficiency is the most widespread nutritional disorder in the world, according to the World Health Organization. Two billion people--more than 30 percent of the world's population--are anemic, mostly due to iron deficiency. Young children and women of childbearing age are at higher risk for iron-deficiency anemia than other populations. With a healthy diet, including foods high in iron, anemia can be prevented.
Recommended Dietary Allowances
The Institute of Medicine publishes Recommended Dietary Allowances, or RDAs, of various nutrients for adults and children. These are the amounts of various substances, including iron, that you should consume each day. Infants up to 4 to 6 months of age still have enough iron stores from their mothers. Breast milk or iron-fortified formula should meet a baby's iron needs.
The RDA for infants 7 to 12 months of age is 11 mg per day, or mg/d. Children 1 to 3 years need 7 mg/d, and those 4 to 10 years need 10 mg/d. The RDA for males 9 to 13 years and over 19 years is 8 mg/d. Adolescent boys 14 to 18 years need 11 mg/d. Adolescent girls ages 14 to 18 need 15 mg/d. The RDA for females 19 to 50 years is 18 mg/d. Women over 50 need 8 mg/d. Pregnant women need 27 mg/d, and nursing mothers need 9 mg/d.
Types
Two types of iron are heme and non-heme. Heme iron is in meat, chicken and fish. It is easier for your body to absorb heme iron.
Non-heme iron is in some plant foods. It is not as easily absorbed, but foods containing it are still good sources of iron. They include beans, lentils, soybeans, spinach, oatmeal, tofu and raisins. Most pasta, rice and grain products in the United States have been fortified with iron.
Vitamin C
Vitamin C helps increase the absorption of iron. If you include foods that contain vitamin C in your meal with foods high in iron, your body will absorb more iron. Vitamin C is in citrus fruits, tomatoes, strawberries, potatoes and 100 percent fruit juices.
Sample Menus
A breakfast including 1 cup of oatmeal, a glass of milk and an orange would contain about 10 mg of iron.
For lunch, have 1 cup lentil soup, a slice of bread and some strawberries. This meal would have around 6 mg of iron.
Dinner could include 3 oz. of beef, 1/2 cup spinach, a baked potato and a slice of whole wheat bread. This meal would contain about 7.3 mg of iron.
Note that each meal has an iron source and a vitamin C source.
Warning
Iron does not leave the body easily, so it can build up. If you eat more iron than your body needs, your body usually will simply absorb less, but it is possible to consume toxic amounts of iron, especially if you're taking supplements. For this reason, the Institutes of Medicine has listed tolerable upper limits, or UL. The UL for children 13 and younger is 40 mg/d. The UL for adolescents and adults is 45 mg/d. Check with your health care provider to determine the amount of iron you should be taking. Always keep iron supplements out of reach of children.
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