Iron in diet

Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make hemoglobin, a part of blood cells.

Function

The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles.

Hemoglobin

Hemoglobin is a protein in red blood cells that carries oxygen. The hemoglobin test measures how much hemoglobin is in your blood.

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Food Sources

The best sources of iron include:

• Dried beans
• Dried fruits
• Eggs (especially egg yolks)
• Iron-fortified cereals
• Liver
• Lean red meat (especially beef)
• Oysters
• Poultry, dark red meat
• Salmon
• Tuna
• Whole grains

Reasonable amounts of iron are also found in lamb, pork, and shellfish.

Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. These sources include:

Dried fruits:

• Prunes
• Raisins
• Apricots

Legumes:

• Lima beans
• Soybeans
• Dried beans and peas
• Kidney beans

Seeds:

• Almonds
• Brazil nuts

Vegetables:

• Broccoli
• Spinach
• Kale
• Collards
• Asparagus
• Dandelion greens

Whole grains:

• Wheat
• Millet
• Oats
• Brown rice

If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C ( such as citrus, strawberries, tomatoes, and potatoes) also increase iron absorption. Cooking foods in a cast-iron skillet can also help to increase the amount of iron provided.

Vitamin C

Vitamin C is a water-soluble vitamin. It is needed for normal growth and development. Water-soluble vitamins dissolve in water. Leftover amounts of...

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Some foods reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to dietary iron so it cannot be used by the body.

Side Effects

LOW IRON LEVELS

The human body stores some iron to replace any that is lost. However, low iron levels over a long period of time can lead to iron deficiency anemia. Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness , or weight loss. Physical signs of iron deficiency are a pale tongue and spoon-shaped nails.

Dizziness

Dizziness is a term that is often used to describe 2 different symptoms: lightheadedness and vertigo. Lightheadedness is a feeling that you might fai...

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Those at risk for low iron levels include:

• Women who are menstruating, especially if they have heavy periods
• Women who are pregnant or who have just had a baby
• Long-distance runners
• People with any type of bleeding in the intestines (for example, a bleeding ulcer)
• People who frequently donate blood
• People with gastrointestinal conditions that make it hard to absorb nutrients from food

Babies and young children are at risk for low iron levels if they do get the right foods. Babies moving to solid foods should eat iron-rich foods. Infants are born with enough iron to last about six months. An infant's additional iron needs are met by breast milk. Infants that are not breastfed should be given an iron supplement or iron-fortified infant formula.

Children between age 1 and 4 grow rapidly. This uses up iron in the body. Children of this age should be given iron-fortified foods or iron supplements.

Milk is a very poor source of iron. Children who drink large quantities of milk and avoid other foods may develop "milk anemia." Recommended milk intake is two to three cups (480 to 720 milliliters) per day for toddlers.

TOO MUCH IRON

The genetic disorder called hemochromatosis affects the body's ability to control how much iron is absorbed. This leads to too much iron in the body. Treatment consists of a low-iron diet, no iron supplements, and phlebotomy (blood removal) on a regular basis.

Hemochromatosis

Hemochromatosis is a condition in which there is too much iron in the body. It is also called iron overload.

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It is unlikely that a person would take too much iron. However, children can sometimes develop iron poisoning by swallowing too many iron supplements. Symptoms of iron poisoning include:

• Fatigue
• Anorexia

  Anorexia

  A decreased appetite is when your desire to eat is reduced. The medical term for a loss of appetite is anorexia.

   

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• Dizziness
• Nausea
• Vomiting
• Headache
• Weight loss
• Shortness of breath
• Grayish color to the skin

Recommendations

The Food and Nutrition Board at the Institute of Medicine recommends the following:

Infants and children

• Younger than 6 months: 0.27 milligrams per day (mg/day)*
• 7 months to 1 year: 11 mg/day
• 1 to 3 years: 7 mg/day
• 4 to 8 years: 10 mg/day

*AI or Adequate Intake

Males

• 9 to 13 years: 8 mg/day
• 14 to 18 years: 11 mg/day
• Age 19 and older: 8 mg/day

Females

• 9 to 13 years: 8 mg/day
• 14 to 18 years: 15 mg/day
• 19 to 50 years: 18 mg/day
• 51 and older: 8 mg/day
• Pregnant women of all ages: 27 mg/day
• Lactating women 19 to 30 years: 9 mg/day

Women who are pregnant or producing breast milk may need different amounts of iron. Ask your health care provider what is appropriate for you.