Low Levels Of Iron In Men & Foods High In Iron

Men need iron to make red blood cells that deliver oxygen to all of their body cells and tissue. Over time, low iron levels in the blood can lead to iron deficiency anemia, causing fatigue, decreased immunity, shortness of breath, rapid heartbeat and weight loss. In severe cases, anemia can lead to organ damage and heart failure. For adult men, the Institute of Medicine's Food and Nutrition Board recommends 8 mg of iron per day.

Causes

Men who have had gastric bypass surgery and gastrointestinal disorders are likely to develop low iron levels because the body cannot absorb iron. Regular intense exercise and blood loss due to surgery, severe injury or internal bleeding can also lead to low iron levels, explains the National Heart Lung and Blood Institute. Men following a vegetarian diet may also develop iron deficiency.

Iron in Animal Foods

Iron comes in two forms: nonheme and heme. Men can absorb heme iron from animal sources better than the nonheme iron in plant sources. Poultry, lean beef, liver and eggs provide rich sources of heme iron. For example, 3½ oz. of chicken liver provides 70 percent of the recommended allowance of iron. Sea foods -- such as clams, oysters, tuna and salmon -- are also good sources of heme iron.

Iron in Other Foods

Men who follow a vegetarian diet should eat fortified foods to increase their iron intake. These include breakfast cereals, rice, bread, pasta and malted drinks. Many breakfast cereals provide up to 100 percent of the recommended allowance in one serving.
Nonheme iron occurs in green vegetables, beans and lentils. Snack on almonds, Brazil nuts, raisins, dried apricots and prunes between meals.

Considerations

Men following a vegetarian diet should consult with their health-care providers to see if they require iron supplements. To maximize iron absorption in the body, the American Dietetic Association advises men to to consume vitamin C-rich foods with iron-rich foods. Vitamin C occurs in tomatoes, baked potatoes, strawberries, broccoli, kiwi fruit, citrus fruits and red and green peppers. Men should avoid drinking coffee and tea with iron-rich foods as they interfere with iron absorption.