HEALTH TOPICS

HEALTH SHOP

MOL.net

PRESS ROOM

Home > Health Topics > Topics beginning with I > Iron in Diet

Medical References

Diseases & Conditions

Women's Health

Mental Health

Men's Health

Healthy Choice News

Site Map Links

Attention, chocolate lovers: You may not be able to help yourselves. Swiss and British scientists have linked the widespread love of chocolate to a chemical "signature" that may be programmed into our metabolic systems.
Read more health news

Iron in Diet

Overview & Description

Iron is a trace mineral and an essential nutrient. Iron is found in small amounts in every cell of the body. The body stores iron mainly in the liver, spleen, and bone marrow. The body needs only small amounts, and iron is widely available in many foods.

Information

Even though we only need a small amount of iron in the body, iron deficiency anemia is the most common nutrient deficiency in the world. Anemia causes a low red blood cell count. Its symptoms include the following:

difficulty concentrating

fatigue

headache

irritability

shortness of breath

Women have iron deficiency anemia more often than men, because blood is lost each month during menstruation. Vegetarians are at higher risk for anemia. Children between the ages of 1 and 4 years old and adolescents who may not get enough iron from their diets are also at risk.

To improve iron in the diet, the following may help:

Consume foods rich in heme iron, including lean red meat and dark poultry.

Eat dark green, iron-rich vegetables with meat, poultry, or seafood. The iron in the animal protein enhances absorption of the iron in the vegetables.

Include foods high in vitamin C at each meal. This will enhance the body's absorption of iron, especially the non-heme iron, which is harder to absorb.

Eat enriched or fortified grain, cereal, and pasta products that have iron added to them.

Use iron cooking pans, for example, cast-iron skillets.

Include an animal protein when eating grains, cereal, or pasta to increase the absorption of non-heme iron.

Avoid drinking tea when eating iron-rich foods. The tannic acid in tea reduces iron absorption by about 50%. Coffee also reduces iron absorption but not as much.

The amount of iron needed for good health varies. Following are the Recommended Daily Allowances (RDAs):

11 mg for children from 7 to 12 months old

7 mg for children from 1 to 3 years old

10 mg for children from 4 to 8 years old

8 mg for boys and girls from 9 to 13 years old

11 mg for boys 14 to 18 years old

15 mg for girls 14 to 18 years old

8 mg for adult men 19 years and older

18 mg for adult women 19 to 50 years old

8 mg for adult women 51 years and older

27 mg for pregnant women

25 mg for adolescent women 14 to 18 years old who are breastfeeding

28 mg for women 19 years and older who are breastfeeding

Iron supplements are available for individuals who are not getting enough iron from their diet. When taking iron supplements, it is important to consider the following guidelines:

Iron is best taken on an empty stomach, with water or fruit juice, one to two hours after a meal.

If iron causes stomach upset, the iron supplement can be taken with food or right after a meal.

Antacids may make iron supplements less effective, so iron should be taken at least one to two hours before or after antacids.

Certain foods interfere with iron absorption and should be avoided one to two hours after or before an iron supplement is taken. These foods include eggs, milk, cheese, tea, coffee, and whole grain bread.

Iron and calcium supplements should not be taken together.

There are some interactions between iron and certain medications, such as some antibiotics. Individuals taking iron supplements should let their healthcare providers know this when new medications are prescribed.

Iron can worsen certain medical conditions, such as stomach ulcers. It's important to discuss iron supplements with the healthcare provider.

It is hard to get too much iron just from food. However, it is possible to get too much iron if vitamin and mineral supplements are used. Too much iron can be poisonous, especially for children. Vitamins with iron, including chewable vitamins made for children, should be kept out of the reach of children.

Symptoms of iron toxicity include the following:

dizziness

headache

fatigue

loss of appetite

nausea

shortness of breath

vomiting

weight loss

Functions and Sources

What food source is the nutrient found in?

Iron can be found in both animals and plants in two forms. Heme iron is found in meat, fish, and poultry. The best source is lean red meat. This is the easiest form of iron for the body to use and absorb.

Non-heme iron is found in plant foods. The body has a harder time absorbing iron from plants. Foods rich in vitamin C, such as citrus fruits, strawberries, and broccoli, improve iron absorption, especially non-heme iron.

Different foods have different amounts of iron. The following are examples of animal foods that contain heme iron:

liver and braised beef (3.5 oz. serving) = 6.8 mg iron

broiled short loin or T-bone steak (3.5 oz. serving) = 3.2 mg iron

well-done baked ground beef (3.5 oz. serving) = 3.0 mg iron

cooked shrimp (3 oz. serving or 15 large shrimp) = 2.6 mg iron

chicken, dark meat, roasted with skin (3.5 oz. serving) = 1.4 mg iron

turkey, light meat, roasted without skin (3.5 oz. serving) = 1.4 mg iron

Some good sources of plant iron, or non-heme iron, are as follows:

spinach, boiled (1/2 cup) = 3.2 mg iron

kidney beans, red, boiled (1 cup) = 5.2 mg iron

potato, baked with skin (1 large) = 2.7 mg iron

noodles, egg, enriched, cooked (1 cup) = 2.5 mg iron

rice, white, enriched, cooked (1 cup) = 1.9 mg iron

rice, long grain, brown, cooked (1 cup) = 0.82 mg iron

raisins, seedless (2/3 cup) = 2.1 mg iron

broccoli, boiled (1/2 cup) = 0.66 mg iron

egg, boiled, hard/soft (1 large) = 0.59 mg iron

How does the nutrient affect the body?

Iron plays an important part in keeping people healthy. Iron is vital to how cells make energy. It is an essential part of hemoglobin, which helps carry oxygen in blood from the lungs to every body cell. It is needed to make new cells, proteins, hormones, and substances necessary for nerve functioning. Iron helps protect the body from infections because it is a part of an enzyme in the immune system.

Iron also helps to convert beta-carotene to vitamin A. Vitamin A helps produce tissues that hold the body together.

Attribution

Author:Clare Armstrong, MS, RD
Date Written:
Editor:Ballenberg, Sally, BS
Edit Date:03/30/01
Reviewer:Iris Hill, RD, MA
Date Reviewed:03/02/01

Sources

Somer, E., MA, RD. & Health Media of America. (1995). The Essential Guide To Vitamins and Minerals (2nd ed.). New York: HarperCollins Publishers, Inc.

Duyff, R., MS, RD, CFCS. (1996). The American Dietetic Association's Complete Food & Nutrition Guide. Minnesota: Chronimed Publishing.

Murray, M., ND. (1996). Encyclopedia of Nutritional Supplements. California: Prima Publishing.

Home • Sitemap • Contact Us • Advertising • Press Room • Give Us Your Feedback • Read Our Terms & Conditions and Our Disclaimer • Privacy Statement