Your body needs iron for one of the most essential functions of life: transporting oxygen from the lungs to the rest of your body tissues. The nutrient also plays lesser-known roles in making DNA and cell growth, among other functions. When you don't eat a diet rich in iron, you may begin to experience symptoms of anemia, a condition that can make you weak and tired.
Recommended Dietary Allowances
Most people get an ample supply of iron from their diets, but the precise amount you should consume each day depends on your gender and age. Men ages 19 to 50 need 8 mg per day, while women from the same age range need considerably more: 18 mg per day. Once adults reach the age of 50, they should get 8 mg per day, regardless of age, the National Institutes of Health Office of Dietary Studies reports. Children ages 1 to 3 need 7 mg daily, kids ages 4 to 8 need 10 mg a day, and those aged 9 to 13 need 8 mg per day. Male teens between 14 and 18 years old should get 11 mg a day, while their female counterparts need 15 mg per day.
Heme Iron
Animal proteins serve as the best sources of iron in the typical diet, and all meat, poultry and seafood contain the mineral. However, animal proteins represent only one type of iron -- heme iron. You get heme iron from all foods that once contained hemoglobin, the Office of Dietary Supplements reports. Your body absorbs heme iron better than the other type of iron -- nonheme iron. The best single dietary source of heme iron is chicken livers, with 12.8 mg in a 3.5-oz. serving. Other good dietary sources of heme iron include beef, oysters, clams, turkey , chicken, fish such as halibut and tuna, pork, crab, shrimp and pork.
Nonheme Iron
Your body does not absorb nonheme iron as readily as it does heme iron, but it is the main dietary source of protein, the Office of Dietary Supplements reports. Many types of cereals are fortified with as much as 18 mg of iron per serving. Breads and grains such as grits also contain the mineral. Also, foods such as beans and legumes naturally contain nonheme iron. You'll also find it in foods such as molasses, raisins, spinach and black-eyed peas.
Signs of Iron Deficiency
When your diet lacks an ample supply or iron, your body will not make enough red blood cells to carry oxygen throughout your body. The condition, called iron-deficiency anemia, is the most common type of anemia and affects far more women than men, MedlinePlus reports. With a mild iron deficiency, you may not notice any symptoms. When symptoms do develop, you may notice you are more tired and weak than usual and you may experience headaches, loss of appetite, brittle fingernails, shortness of breath, a bluish tint in the whites of your eyes, irritability, a sore tongue and unusual food cravings. Iron supplements can help increase your iron levels, but you also likely will be encouraged to eat a diet high in the mineral.
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