Iron is an essential mineral our bodies need daily. Most people are familiar with iron because of its major function of carrying oxygen in the body. Iron also aids in development of red blood cell formation, metabolism, temperature regulation, immune system function and cognitive development. Ninety percent of the iron in our body is conserved and the rest excreted, that is why it’s important for our diets to help make up the 10% or over time deficiency or anemia will begin.
What Happens If I Don’t Get Enough Iron in My Diet?
- You may feel tired
- You may feel weak
- You may not perform to the best of your ability
When Are Iron Needs Highest?
Iron needs are highest during childhood, adolescence, childbearing years for women, pregnancy in women and anyone who has undergone surgery or medical procedures.
How Much Iron is Needed?
- Men over 19 years old 8 mg/day
- Women 19-50 18 mg/day
- Women 50+ 8 mg/day
What’s the Difference Between Heme and Non-Heme Iron?
Heme iron is absorbed more in your body than non-heme iron. Usually about 15-35% of heme iron gets absorbed in our bodies. Heme iron food sources come mostly from meat, fish and poultry products.
Non-heme iron is not absorbed in the body as much as heme iron. Only 2-20% of non-heme iron gets absorbed. To enhance the absorption of non-heme iron, it is recommended to consume foods with Vitamin C.
What Are Good Food Sources of Iron?
The following foods are good sources of both heme and non-heme iron:
|
Food |
Serving Size |
Iron (mg) |
|
Beef Liver |
3 oz. |
5.6 mg |
|
Lean Sirloin |
3 oz. |
2.9 mg |
|
Lean Ground Beef |
3 oz. |
2.5 mg |
|
Dark Meat Chicken |
3 oz. |
1.1 mg |
|
White Meat Chicken |
3 oz. |
0.9 mg |
|
Pork |
3 oz. |
0.9 mg |
|
Salmon with bone |
3 oz. |
0.7 mg |
|
Clams |
3 oz. |
7.4 mg |
|
Oysters |
3 oz. |
7.4 mg |
|
Iron fortified breakfast cereal |
1 cup |
Content varies 4.5-18 mg |
|
Pumpkin Seeds |
1 oz. |
4.2 mg |
|
Soy nuts |
½ cup |
3.4 mg |
|
Spinach |
½ cup |
3.2 mg |
|
Wheat Bran |
½ cup |
3.0 mg |
|
Red Beans |
½ cup |
2.6 mg |
|
Prune Juice |
¾ cup |
2.3 mg |
|
Lima Beans |
½ cup |
2.2 mg |
|
Enriched Rice |
½ cup |
1.4 mg |
|
Pretzels |
1 oz. |
1.2 mg |
|
Eggs |
1 |
0.9 mg |
|
Raisins |
¼ cup |
0.8 mg |
|
Peanut Butter |
2 tablespoons |
0.6 mg |
|
White/Wheat Bread |
1 slice |
0.9 mg |
Sources: Ohio State University Extension; The ADA Complete Food & Nutrition Guide 3rd Edition by Roberta Larson Duyff, Iowa State University Extension.
Prepared and Made Available By: Mandy G. Armentor, MS, RD, LDN
Assoc. Extension Agent (FCS-Nutrition)
Vermilion Parish LSU AgCenter Office