Iron is an essential mineral for the production of oxygen-carrying red blood cells. Your body cannot make iron, so you must obtain it from food sources. If you do not consume sufficient iron from your diet, your body will use stored iron. When these internal stores are depleted, however, your body will not receive sufficient oxygen-rich blood to function properly. This is known as anemia, a condition characterized by fatigue, weakness, headache, chest pain, shortness of breath and irregular or rapid heartbeat.
Dietary Factors
People who follow a strict vegetarian diet may be at risk of developing anemia because they do not consume enough iron-rich foods. Infants are born with sufficient iron stores to last for approximately six months. After that time, their iron needs can be met by breast milk or an iron-fortified infant formula. Young children who drink large quantities of cow's milk may be at risk of anemia because the milk blocks the absorption of iron from foods.
Food Sources
Foods with high levels of iron include lean red meat, seafood, liver, dark meat of poultry, eggs, beans and dried fruit. Fortified cereals and whole grains are other excellent sources. You can also receive iron form green leafy vegetables such as spinach and kale. The iron from plant foods is not absorbed as well as iron from animal products. To boost your body's absorption of the mineral, consume iron-rich foods with a serving of foods high in vitamin C.
Recommended Amounts
The amount of iron you need to consume depends on your age and sex. The National Institutes of Health says that children age 1- to 3-years-old need 7 mg per day. This amount increases to 10 mg between ages 4 and 8 years of age. Between 9 and 13 years of age, children need 8 mg of iron daily. Adolescent boys age 14 to 18 should consume 11 mg of iron. After the onset of puberty, girls' iron needs increase and adolescent girls age 14 to 18 need 15 mg each day. Adult men ages 19 to 50 should receive 8 mg of iron daily while women need 18 mg. During pregnancy, the body needs additional iron to support the growing infant and expanding blood supply. Pregnant women should receive 27 mg per day. Adults 51 years and older should receive 8 mg of iron daily.
Other Causes
A dietary deficiency in iron is not the only cause of anemia. Deficiencies in folate or vitamin B-12 may also result in the condition. Anytime you lose a significant amount of blood, you are at risk of developing anemia. Women with heavy menstrual bleeding may experience low iron and anemia. Bleeding in the gastrointestinal tract, such as a bleeding ulcer, is another common cause of anemia.
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