The Essential Iron Guide: How to Get Enough in Your Diet
When it comes to essential minerals, iron is invaluable. But even though you know it's important, do you really know how much iron your body needs to function at its best?
In this guide, we’ll give you the scoop on why iron is so essential and how easy it can be to get plenty of minerals in your daily diet. We’ll provide tips on identifying which foods are rich in iron, helping you build an iron-rich diet that works for you.
We’ll also debunk some common myths about medicines such as taking too many vitamins, as well as share some startling facts about the effects of a lack of iron in your diet on your health (hint: it isn’t pretty). Put simply: become an expert on dietary sources of iron with this guide!
Iron: What Is It and Why Is It Important?
Iron is a mineral that's essential for your body to maintain good health. It helps form hemoglobin, which is part of your red blood cells that carries oxygen from your lungs around your body. Without iron, you can become anemic, which means your body isn't getting enough oxygen—leading to fatigue, weakness, and pale skin.
In women in particular, a lack of iron can also cause heavy menstrual periods and iron deficiency anemia if left untreated. That's why getting enough in your diet is essential for both men and women—but especially those with heavy periods or at risk of anemia.
The recommended daily intake (RDI) of iron for adults is 8 milligrams (mg) for men and 18 mg for women over age 50, and 8 mg for premenopausal women as well as pregnant or lactating women. To make sure you're getting enough iron, add these foods to your diet:
Fortified cereals
Lentils
Dark green leafy vegetables
Pumpkin seeds
Liver
Red meat
How Much Iron Do You Need and Who's at Risk?
You know iron is important, but how much do you need? Most adults need 8 mg to 18 mg of iron per day, with pregnant women in the higher range. Women overall tend to require more iron than men do, as they can lose some due to menstruation. And if you’re an athlete or vegetarian, you should focus on eating more foods rich in iron.
Certain people are at higher risk for iron deficiencies and might have to monitor their intake levels more closely. This includes infants and toddlers, pregnant women, vegans, and vegetarians, girls during puberty, those with gastrointestinal diseases like Crohn’s Disease or ulcerative colitis, those who have had bariatric surgery, and anyone who donates blood frequently.
If you’re unsure if you need more or not, it’s best to consult your doctor or nutritionist for advice on increasing your intake of this essential mineral.
Best Sources of Iron-Rich Foods
When it comes to getting enough iron in your diet, you won't have to look far. Here are some of the best sources of iron-rich foods:
Red Meat, Poultry, and Fish
If you're looking for a quick and easy source of iron, you can get it from red meat, poultry, and fish. Not only are these foods packed with protein and other essential nutrients, but they also contain a decent amount of iron. Just three ounces of beef has 2.7 milligrams of iron, while the same amount of turkey has 1.1 milligrams and a single can of tuna contains 1 milligram.
Beans & legumes
Beans and legumes like lentils, chickpeas, and soybeans are great sources of dietary fiber as well as iron. Plus, they're low in fat which makes them a great choice for those who want to lose weight or control their cholesterol levels. For example, one cup of cooked lentils contains 6.6 milligrams while one cup of cooked black beans contains 4 milligrams.
Whole grains
Whole grains like oatmeal, bulgur wheat, and brown rice are great sources of dietary fiber as well as iron. Oats contain 4 milligrams in one cup cooked while brown rice contains 1.7 milligrams per cup cooked. Bulgur wheat is even higher with 3 milligrams per half-cup cooked!
Nuts & Seeds
Nuts and seeds are good sources of healthy fats and protein as well as iron — all in small packages! One ounce of almonds contains .9 milligrams, one ounce of pumpkin seed contains 2 milligrams,
Making Sure You're Getting Enough Iron
It's important to make sure you're getting enough iron in your diet. Iron is an essential mineral that helps form hemoglobin and myoglobin, both of which help oxygen circulate around your body. Your body doesn't make its own iron, so you need to get it from the food you eat.
So how much iron do you need? The following recommended daily intakes are provided by the National Institutes of Health (NIH).
Adults aged 19–50: 8mg
Men aged 51 and older: 8mg
Women aged 51–70: 8mg
Women over 70: 8mg
Pregnant women aged 19 and older: 27mg
Breastfeeding women aged 19 and older: 10mg
Fortunately, there are many dietary sources of iron if you're looking for ways to add more of it to your diet. Here are some great choices for adding more iron-rich foods to your meals and snacks:
Fortified cereals and grains
Dark leafy vegetables, like kale and spinach.
Red meat, poultry, fish, pork, beans, lentils, tofu, tempeh, nuts, and seeds; canned pumpkin or squash; artichokes; olives; mushrooms; dried fruits such as raisins or apricots; tomatoes; potatoes (with skin); egg yolks; prune juice; maple syrup.
Tips for Increasing Iron Absorption
Getting enough iron in your diet is key, but you also need to be able to absorb the iron that you consume—here are some tips to help with that:
Vitamin C
Since iron is absorbed better in an acidic environment, it helps to pair foods that contain iron with those that contain vitamin C. Think about it like a salad of greens and an orange or lemon dressing for extra absorption power!
Don’t Overcook Your Food
Foods lose nutrients when cooked for too long, so try not to overcook any of your dishes. This is especially true for vegetables, which are great sources of iron!
Avoid Calcium and Phytate-rich Foods
Calcium prevents us from absorbing iron and Phytate binds to the mineral our bodies use, making it less accessible. So try not to eat too many foods high in calcium (like dairy products) or phytic acid (most seeds).
By following these tips, you can help ensure that your body gets enough of this essential mineral!
Health Complications for Low Iron Levels
Having low iron levels isn't something to take lightly. Iron deficiency can cause a host of health issues and make you feel downright lousy.
The most common symptoms of low iron include fatigue, dizziness, and headaches. A lack of iron can also lead to problems with your immune system, making you more vulnerable to infections. Plus, it could eventually lead to anemia—a condition in which the number of red blood cells or hemoglobin in your blood is too low.
Anemia can come with its own set of complications like difficulty concentrating and decreased physical performance. It can even affect your heart rate and put you at risk for heart problems if it's not treated correctly.
So make sure to get enough iron as part of your diet to prevent any serious health issues from happening down the road!
Conclusion
To sum it up, getting enough iron in your diet is key to good health and being your best. You don’t need to get too caught up in figuring out exactly how much iron is optimal but rather focus on getting enough iron to meet your body’s needs. Eating a balanced, diverse, and nutrient-rich diet that includes plenty of iron-rich foods is the best way to ensure you are meeting your iron requirements. If you’re concerned about your iron intake, speak to your doctor and consider taking an iron supplement for additional support, especially if you’re a vegetarian, vegan, have a health condition, or have heavy periods.