Iron is a life-sustaining mineral that is instrumental in the transport of oxygen throughout the body. It aids in the production of the hemoglobin in red blood cells that carry oxygen to every part of the body. Iron is also stored in the liver, bone marrow and spleen. Most people get enough iron in their diets, and certain groups require more than others. Women and teenage girls need more iron because of monthly menstrual blood loss, making them more susceptible to anemia if they do not get enough iron in their diet.
Recommended Daily Amounts
According to the Virginia Cooperative Extension website, women 51 and older should get 8 mg of iron per day; women 19 to 50 should get 18 mg; girls ages 14 to 18 should get 15 mg; and girls ages 9 to 13 should get 8 mg. For males, the recommended intake is 8 mg for men 19 and older; 11 mg for boys 14 to 18; and 8 mg for boys 9 to 13. Pregnant women should get 27 mg of iron per day.
Considerations
If you already eat a healthy diet, chances are you are meeting your daily iron requirement. If your diet could use a healthy overhaul, simply make sure to include iron-enriched foods. The more colorful the foods, the higher likelihood they contain a significant amount of iron. Your diet should also contain foods with vitamin C. Vitamin C aids in the absorption of iron in the body.
Grains, Breads, Pasta
Whole-grain breads, pasta and cereals are good sources of iron, as are iron-fortified cereals. One ¾-cup serving of iron-fortified cereal contains 4.5 mg to 18.0 mg of iron. A cup of enriched pasta contains 2.2 mg, and one-half cup of old-fashioned oatmeal contain 1.9 mg of iron.
Fruits and Vegetables
Dark, leafy green vegetables such as Swiss chard, spinach and collard greens are excellent sources of iron. A half-cup of spinach or Swiss chard contain 3.2 and 2.0 mg of iron, respectively. A whole artichoke, boiled, contains 3.9 mg of iron. A 2/3-cup serving of raisins contains 2.1 mg of iron, and dried peaches contain 5.3 mg per serving of 10 halves.
Meats and Beans
Fish, poultry and meats contain heme iron, which is better absorbed by the body. However, eggs, dried beans and red meat contain more iron than poultry or fish. A 3-oz. serving of beef contains 2.7 mg of iron. A 3-oz. serving of chicken contains 1.0 mg to 1.4 mg of iron, while fish contains 1.1 mg per 3-oz. serving. A cup of baked beans contains 5.0 mg of iron. Lentils contain 6.6 mg per one-cup serving, and black turtle beans contain 5.3 mg of iron per one-cup serving.
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