Iron is an important component of red blood cells and, therefore, plays a vital role in transporting oxygen throughout the body. The Centers for Disease Control and Prevention lists iron deficiency as the most widespread nutritional deficiency in the United States. This condition can impair your physical and mental abilities. Iron deficiency during pregnancy can lead to a premature birth or low birth weight. Iron deficiency amongst teenagers has been found to impair memory and other mental abilities.
Recommended Allowance
The amount of iron you need depends on your gender, age and lifestyle. The recommended dietary allowance, or RDA, of iron for children ages 4 to 18 varies from 10 to 15 mg. For adult males ages 19 to 50, the RDA is 8 mg; for females of the same age range, it's 18 mg. Pregnant women require 27 mg of iron per day, notes the Office of Dietary Supplements. Consuming iron-rich foods from animal and plant sources will help raise the levels in your blood.
Heme-Iron
Dietary iron comes in two forms: heme and non-heme. The heme form is found in animal food and is more easily absorbed in the body than the non-heme in plant sources. Beef, poultry, seafood, egg and liver are therefore excellent sources of heme iron. Seafood rich in iron includes oysters, salmon, sardines, halibut and clams. These foods are also a good source of protein. Consume no more than two to three servings per day.
Non-Heme Iron
If you are vegetarian, select foods rich in non-heme iron. Good sources include green vegetables such as spinach, peas, turnip greens, collard greens and lettuce. Snack on nuts and dried fruits, such as figs, dried prunes, apricots, raisins, almonds and Brazil nuts. Chickpeas, black beans, lentils, kidney beans, soybeans and Lima beans provide a good dietary source of non-heme iron. Iron is added to ready-to-eat breakfast cereals to help increase your daily allowance.
Considerations
Avoid drinking tea and coffee with your meals because it minimizes the body's ability to absorb iron. Combine iron-rich foods with foods containing vitamin C. This vitamin enhances the absorption of iron. Good sources of vitamin C include citrus fruits, asparagus, peppers, guava, cabbage, broccoli, cabbage and Brussels sprouts.
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