Food Sources of Iron

Iron is an important part of your diet. It is a mineral in red blood cells which carries oxygen to all parts of your body. When there is not enough iron in your diet, too few red blood cells are made to adequately carry oxygen. This is called anemia. It may make you feel tired and look pale or you may have no symptoms at all. Make sure your diet includes a good supply of iron to help prevent anemia.

Who Should Be Concerned About Iron?

Adolescents

Iron is important for both teenage boys and girls because it is needed for growth. Girls also need more iron to replace red blood cells lost during menstruation.

Athletes

A well-balanced diet that includes enough iron will provide athletes' muscles with enough oxygen and help their muscles perform their best.

Blood Donors

Iron can help replace red blood cells that are lost by blood donation. This is especially important if you donate your blood weekly to prepare for a surgery.

Elderly

Calorie needs decrease with age. As less food is eaten, it continues to be important to choose iron-rich foods.

Those Following Special Diets

Limiting calories to control weight or following a diet that omits many foods makes it difficult to get enough iron, so it is important to choose iron-rich foods.

Vegetarians

If meat is avoided, choose good plant sources of iron and combine them with foods high in vitamin C.

Premenopausal Women

Because iron is lost during menstruation, women's iron needs remain high until menopause. Your physician may recommend iron supplements during pregnancy and breast-feeding.

Recommended Dietary Allowance* for Iron

How much iron do you need? Requirements differ with your sex and age.

	Milligrams of Iron Each Day
	Female	Male
Teen-agers age 11 to 18	15	12
Adults age 19 to 50+	15	10
Older Adults age 51+	10	10
Pregnant or Lactating Women	30
*Recommended dietary allowance as set by the Food and Nutrition Board of the National Academy of Sciences, 1989.

Excellent Sources of Iron

These foods provide iron that your body easily absorbs.

 

	Milligrams of Iron in 3-ounce Portion
Clams	12 to 24
Oysters	6 to 12
Liver and Other Organ Meats	5 to 6
Beef, Pork, Lamb and Veal	2 to 3
Poultry	1 to 2
Fish	0.5 to 1

Good Sources of Iron

Plant foods can also be good sources of iron. Iron from plants is not absorbed as well as iron from meat. To improve absorption, eat meat or plant foods rich in iron with foods rich in vitamin C at the same time. For example, more iron will be absorbed from iron-fortified cereal if you eat an orange or drink orange juice at the same meal.

 

	Milligrams of Iron
Dried Beans and Peas	2 to 4 per cup
Iron-Fortified Cereals	(Check nutrition information on label for amount of iron per serving.)
Whole Grain or Enriched Bread	1 per slice
Pasta Products	2 per cup
Dark Green Vegetables: Spinach, Swiss Chard, Mustard Greens, Kale	1 to 3 per 1/2 cup
Dried Fruits: Raisins, Figs, Prunes, Apricots, Peaches, Pears	1 to 3 per 2/3 cup
Nuts (almonds, cashews, peanuts, pecans)	1 per ounce (1 Tbsp)
Seeds (pumpkin, sesame, squash, or sunflower)	2 to 4 per ounce (3 Tbsp)

The following foods are rich in vitamin C and increase your body's ability to absorb iron.

Fruits & Vegetables

• Broccoli
• Cabbage
• Citrus Fruits
• Kiwi
• Melons
• Potato (baked)
• Strawberries
• Tomato

• Grapefruit
• Orange
• Tangerine

Other Suggestions

• Choose iron-fortified cereals that have at least 25 percent of the U.S. recommended dietary allowance (USRDA) for iron per serving (read the nutrition label).
• Combine meat with plant sources of iron.
  • Meat and Pasta Casserole
  • Spaghetti and Meatballs
  • Meat and Vegetable Stir-Fry
  • Beef and Bean Burrito
  • Ham and Split Pea Soup
• Iron-fortified cereal with milk and orange juice.
• Dried fruits, nuts and seed mixes.
• Peanut butter on whole wheat bread or crackers.
• Slices of meat or liverwurst and whole-grain crackers or bread.
• Limit tea consumption as it interferes with iron absorption.

Iron Supplements