Iron is an essential mineral that is abundant in every cell of the human body. It is necessary for the regulation and production of red blood cells. There are two main forms of iron found in foods, known as heme and nonheme. You can obtain both types of iron from consuming a variety of foods daily. A registered dietitian can help you determine the best foods and nutrition guidelines that meet your specific lifestyle.
Iron Deficiency
Individuals that lack iron in their blood for extended periods of time can develop iron-deficiency anemia. Signs associated with this deficiency include fatigue, shortness of breath, headache, irritability and weight loss. The most common people at risk for an iron deficiency include strict vegetarians, menstruating women, pregnant women and toddlers, says Medline Plus. A lack of iron can result from poor diet, poor iron absorption or excessive blood loss.
Food Sources
In the diet, iron can be obtained through naturally iron-rich foods, fortified or enriched food products and iron supplements. Iron is present in various legumes like lentils, soybeans, kidney beans, black beans, lima beans and pinto beans. Just 1 cup of boiled soybeans provides 8.8 mg of iron. Different meats, poultry and fish also provide dietary sources of iron. Some examples include liver, beef, turkey, chicken, pork, clam, tuna and oysters. Three and a half ounces of cooked liver provides 12.8 mg of iron. Iron may also be found in dried fruits, dark green vegetables, grains and seeds. You can also consume iron through a variety of fortified and enriched foods, such as ready-to-eat cereals, oatmeal and breads. One cup of fortified instant oatmeal provides 10 mg of iron. Iron is also available as a dietary supplement in a liquid, tablet or capsule form.
Recommendations
Women age 19 to 50 require 18 mg of iron daily while men of the same age require only 8 mg per day, says the National Institutes of Health. After the age of 50, both men and women only require 8 mg of iron daily. Infants age 7 to 12 months require 11 mg of iron per day. Your iron requirement may vary based on condition or lifestyle, so check with your health-care provider for your exact needs.
Considerations
Combining a variety of iron-rich foods at one meal can improve absorption of iron, says Medline Plus. Consuming foods rich in vitamin C can also aid iron absorption. Examples of vitamin C foods include citrus fruits, bell peppers, strawberries and kale. When purchasing groceries, read the nutrition labels carefully to determine iron content. Iron supplements may be useful sources for iron in addition to proper diet and nutrition. However, iron supplements should only be taken when recommended by a health-care provider.
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