The human body requires iron to make proteins found in red blood cells. Iron-deficiency anemia can occur when your diet is low in iron-rich foods. Eating a well-balanced diet containing foods rich in iron and foods that can increase iron absorption can help reduce the risk for developing iron-deficiency anemia. Menstruating women, pregnant women and children have an increased risk for becoming iron deficient.
Background
Heme and non-heme iron are two types of iron in foods. Heme iron is present in animal food sources, such as red meat, while non-heme iron is found in vegetable food sources, such as legumes. According to the Merck Manuals Online Medical Library, heme iron is better absorbed by the human body than non-heme iron.
Recommendations
Iron requirements vary by age and sex. According to the National Institutes of Health Office of Dietary Supplements adult men require 8mg, women over age 50 require 8mg, women under age 51 require 18mg, pregnant women require 27mg and lactating women require 9mg of iron per day. Individuals who do not meet the Recommended Dietary Allowance for iron may need to take an iron supplement to help prevent anemia.
Iron-Rich Foods
Good sources of heme iron include beef, chicken liver, oysters and clams according to the Office of Dietary Supplements. Chicken and turkey contain smaller amounts of heme iron. Non-heme iron food sources include fortified breakfast cereals and oatmeal, legumes, spinach and raisins. Fortified cereals are the best source of non-heme iron as some brands provide up to 18mg of iron per serving.
Considerations
Although non-heme iron is not absorbed as well as heme iron, consuming certain foods can help enhance iron absorption in the body. Meat proteins and vitamin C-rich foods help increase non-heme iron absorption, while foods high in calcium, tannins and some soy proteins inhibit iron absorption, according to the Office of Dietary Supplements.
Cautions
Iron is toxic if consumed in excess. Although consuming too much iron from foods is unlikely, ingesting iron from supplements may cause iron toxicity which long term can damage organs or cause diseases such as diabetes, joint disease, heart disease and cirrhosis of the liver, according to the National Human Genome Research Institute. Short-term side effects of consuming excess iron from supplements include constipation, diarrhea, nausea and vomiting. According to the Office of Dietary Supplements, the recommended maximum daily iron intake for adults is 45mg per day, unless the individual is currently anemic.
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