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Iron is important in making red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. Good sources of iron include: The amount of iron you need is: You should be able to get all the iron you need from your daily diet. Women who lose a lot of blood during their monthly period (heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements. Speak to a GP or a registered dietitian for more advice. Side effects of taking high doses (over 20mg) of iron include: Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children. Most people should be able to get all the iron they need by eating a varied and balanced diet. If you take iron supplements, do not take too much as this could be harmful. Taking 17mg or less a day of iron supplements is unlikely to cause any harm. But continue taking a higher dose if advised to by a GP.
Page last reviewed: 03 August 2020
Are you getting enough iron daily? The chances are that most of us probably aren’t. Our bodies need iron to grow and develop. Iron can also help prevent anemia and protect your body from infection. If you haven’t been chowing down on iron-rich foods, we’re going to give you some easy ways to incorporate this nutritional powerhouse into your diet. Foods that are high in iron by typeTo get a better idea of how you can work more iron into your diet, here is a handy list of iron-rich foods. Iron-rich legumes
Iron-rich bread and cereal
Iron-rich fruit
Iron-rich protein sources
Iron-rich vegetables
Other foods that are high in iron
Why you need iron in your diet“Iron is a vital component of hemoglobin, which makes it an important mineral that our bodies need in order to carry oxygen so that our cells can produce energy,” says registered dietitian Julia Zumpano, RD, LD. “If we don’t have enough iron, we will not have enough red blood cells to transport oxygen. This leads to extreme fatigue and lightheadedness,” Zumpano adds. Iron is also essential for brain development and growth, and the production of many other cells and hormones in the body. “Without adequate iron stores, individuals can develop a condition called iron-deficiency anemia — the most common nutritional deficiency worldwide. It’s associated with symptoms like fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, headache, and an inflamed tongue,” says Zumpano. How much iron do adults need daily?According to Zumpano, the daily recommended amount of iron for adults ages 19-50 is:
In general, women tend to need more iron to make up for what is lost during menstrual cycles. Women who are 51 and older should aim for 8 milligrams of iron daily. How much iron do kids need?For children, the recommended amount of iron can vary based on age.
While these are general guidelines, Zumpano recommends that you get a proper diagnosis and a personalized recommendation from your doctor. Types of ironThere are two main types of iron — heme and non-heme iron. Zumpano explains. Heme iron“Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood.” Non-heme iron“Non-heme iron is commonly found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes.” You can also get iron through fortified sources such as tofu, grains, bread and cereal. Is it better to get iron from food or a supplement?The good news is that most people can get a sufficient amount of iron in their diets. Zumpano says this is mainly due to the consumption of animal products. “Most people can get the iron they need from the food they eat. This is in part due to the fact that the main source of iron in the typical American diet is from animal products. The average American eats significantly more than the daily allowance.” If you don’t eat meat or animal products, Zumpano suggests that you eat more leafy greens, legumes (beans), whole grains, mushrooms and tofu, along with vitamin C-rich foods like citrus fruits, strawberries, tomatoes and red peppers. Eating a source of iron with a source of vitamin C will help your body absorb iron even better. “The key is that we should always get our iron from food unless our physician recommends otherwise. For some, a supplement may be necessary, but you shouldn’t start taking one without discussing it with your physician first,” says Zumpano. How to make sure you’re absorbing enough ironWondering what helps with iron absorption? Here are some helpful tips to remember from Zumpano:
Iron recommendations for plant-based dietsIf you follow a vegetarian or vegan diet, it’s important to consume vitamin-c rich foods with iron sources and consume them in greater quantities. Zumpano also suggests being cautious with calcium-rich foods in the process because they can decrease absorption. Iron-packed meal ideasYou can incorporate foods that are rich in iron into breakfast, lunch, dinner and snacks. Here are some simple meal ideas to get you started. Breakfast Breakfast Fried Rice with Scrambled Eggs This recipe calls for quite a few sources of iron — cashews, eggs, sesame seeds and peas. You can even get creative and toss in more iron-rich veggies and a protein source for even more flavor. Lunch Zesty Bean Salad Kidney beans are at the center of this hearty salad, but you can use a combo of your favorite beans if you want. Enjoy this dish as-is or serve it over spinach or mixed greens. Dinner Charcuterie Dinner Board Dinner doesn’t always have to be complicated. Throw some meats, dried fruits, veggies, cheese, nuts and more on a charcuterie board and dig in! Snack Toasted Quinoa and Almond Date Balls This treat is delicious and naturally delicious. It’s also made with fruits, seeds, nuts and grains that are wonderful sources of iron. Related Articles
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What are some iron rich foods
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