Hemoglobin, a protein found in red blood cells, plays an important role in good health by transporting oxygen throughout the body. Iron is an essential element that comes from food and is required for hemoglobin synthesis. A diet low in iron can result in low hemoglobin concentrations in the body, a condition also referred to as iron-deficiency anemia. A diet containing foods that are rich in iron can treat and prevent low hemoglobin levels.
Iron-rich Foods
A variety of foods contain iron. Red meat, dark meat from poultry, tuna, salmon, liver, egg yolks, whole grains, and iron-fortified cereals are some of the best sources of dietary iron. Some fruits and vegetables, including raisins, apricots, prunes, peas, beans, lentils, broccoli, spinach, kale and asparagus contain iron as well.
Iron Absorption
Dietary iron can be divided into two categories. Heme iron is the type of iron that comes from animal products, such as red meat, egg yolks, and poultry. The type of iron found in fruits and vegetables is referred to as non-heme iron. Heme iron is readily absorbed in the body, while non-heme iron is more difficult for your body to absorb. Foods rich in vitamin C, including citrus fruits and juices, tomatoes, broccoli, strawberries and bell peppers can help increase your body's absorption of non-heme iron. Other elements found in foods, including calcium from dairy products and tannins from certain types of tea can interfere with iron absorption when consumed together in a meal.
Iron Recommendations
The amount of iron needed on a daily basis changes throughout a lifetime, with iron needs increasing during periods of rapid growth. Between the ages of 7 and 12 months, babies need 11 mg of iron per day. Toddlers from 1 to 3 years of age need 7 mg of iron per day, while children between the ages of 4 and 8 need 10 mg of iron daily, and then 8 mg of iron per day between the ages of 9 and 13 years. From 14 to 19 years of age, males need 11 mg of iron per day, while females have increased iron needs due to iron loss from menstruation, and require 15 mg of iron daily. Adult males between the ages of 19 and 50 years need 8 mg of iron per day, and females need 18 mg of iron per day. Both males and females older than the age of 50 require 8 mg of iron per day.
Iron Supplements
In addition to an iron-rich diet, your doctor may also prescribe an iron supplement to correct an iron deficiency. Always discuss any vitamin or mineral supplements with your doctor before taking them, and only take an iron supplement as directed by your doctor. While your body needs iron for good health, too much iron can be toxic. Always keep iron supplements in a child-proof container and out of reach of children to prevent accidental ingestion.
