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Are you receiving enough iron?
March 30, 2021
Iron is a mineral needed to pump oxygen throughout the body so the cells can produce energy. It is necessary to make hemoglobin, which is a part of the red blood cells. The hemoglobin picks up oxygen in the lungs and drops it off in the tissues, then picks up carbon dioxide and carries it back to the lungs to be exhaled.
How much iron do we need per day? The Recommended Dietary Allowances vary by age and sex.:
Certain groups may be more prone to iron-deficiency anemia. Women who are pregnant have an increased blood volume, so they need more iron to drive oxygen to the baby and their reproductive organs. Young children may also be at risk for iron-deficiency anemia. Iron needs for babies increase after 6 months of age, so they need breast milk, iron-fortified formula or iron-fortified foods. Adolescent girls often have inconsistent or restricted diets and, with rapid growth, are at risk for iron deficiency. Women of child-bearing age with heavy menstrual periods also may develop iron deficiency.
So, how do you make sure you consume enough iron in your diet?
Iron comes in two forms: heme and non-heme. Both types are found in animal foods, such as meat, seafood and poultry. Typically, the body absorbs the iron in those foods well.
Non-heme iron comes from plant foods, such as spinach, beans, enriched grains and some fortified cereals. Iron from plant-based foods isn't as easily absorbed, so some experts recommend eating it with meat, poultry or a good vitamin C source, such as oranges, kiwi, strawberries, broccoli or bell peppers.
Some examples of the iron content of foods are as follows:
Information provided by Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.
How much iron do we need per day? The Recommended Dietary Allowances vary by age and sex.:
- Children need between 7-10 mg
- Teenagers should have 11-15 mg
- Females between the ages of 19 and 50 need 18 mg
- Males aged 19 and older and females older than 51 should aim for 8 mg
Certain groups may be more prone to iron-deficiency anemia. Women who are pregnant have an increased blood volume, so they need more iron to drive oxygen to the baby and their reproductive organs. Young children may also be at risk for iron-deficiency anemia. Iron needs for babies increase after 6 months of age, so they need breast milk, iron-fortified formula or iron-fortified foods. Adolescent girls often have inconsistent or restricted diets and, with rapid growth, are at risk for iron deficiency. Women of child-bearing age with heavy menstrual periods also may develop iron deficiency.
So, how do you make sure you consume enough iron in your diet?
Iron comes in two forms: heme and non-heme. Both types are found in animal foods, such as meat, seafood and poultry. Typically, the body absorbs the iron in those foods well.
Non-heme iron comes from plant foods, such as spinach, beans, enriched grains and some fortified cereals. Iron from plant-based foods isn't as easily absorbed, so some experts recommend eating it with meat, poultry or a good vitamin C source, such as oranges, kiwi, strawberries, broccoli or bell peppers.
Some examples of the iron content of foods are as follows:
- 3 oz. beef or pork = 3 mg
- 1 cup iron-fortified cereal = 4-12 mg
- ½ cup cooked, baked or refried beans = 2-3 mg
- ½ cup cooked or 1 cup raw spinach = 3 mg
Information provided by Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.