Iron deficiency anemia is the most common nutritional deficiency in the world, according to the National Institutes of Health Office of Dietary Supplements. Children, women of childbearing age and pregnant women are most at risk. Poor iron status may be due to poor iron intake, poor iron absorption or excessive blood loss. A doctor determines if you are iron deficient based on blood tests and may recommend you increase your intake of iron-rich foods to improve your levels.
Meats
Iron is a primary component of the protein responsible for oxygen transportation. A decrease in oxygen delivery to your cells occurs when you are iron deficient causing fatigue, lack of concentration and a decreased immunity. Meats are a primary source of iron in the diet. Meats contain heme iron, formed from the hemoglobin of the red blood cells. Heme iron is easily absorbed.
Meats with iron include clams, oysters, liver, beef, sardines, duck, chicken, turkey, pork, lamb, fish and shrimp.
Legumes
Adult males need 8mg of iron a day. Women between the ages of 18 and 50 need 18mg of iron a day; after age 50, women's iron needs reduce to 8mg a day.
Legumes are another source of iron in the diet. Legumes contain non-heme iron. Non-heme iron is not absorbed as well as heme iron. Legume sources of iron include soy, white beans, lentils, kidney beans, cowpeas, chickpeas, lima beans and navy beans. Vitamin C helps you absorb the iron in the non-heme form, according to the American Academy of Family Physicians. Foods high in vitamin C include citrus fruits, tomatoes, peppers and strawberries.
Spinach
Iron deficiency is uncommon in men and postmenopausal women, according to the Office of Dietary Supplements, and iron supplements are not recommended for this group. Food sources of iron are acceptable.
Spinach is also a source of iron. According to the U.S. Department of Agriculture's Dietary Guidelines a 1/2 cup serving of spinach provides 3.2mg of iron.
Fortified Foods
Some cereals, including both cold and hot cereals, have been fortified with iron to help you meet your needs. When using cereal as a source of iron in your diet, read the food label to make sure iron has been added.
Member Comments