Iron plays a number of critical roles in the body, which makes iron-rich foods an essential part of any balanced diet. Fortunately, plenty of great iron-rich foods fit into all kinds of eating plans, from low-carb to plant-based.
“Most well known is that iron is a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Sarah Gold Anzlovar, RDN, a Boston-based nutritionist in private practice.
Iron deficiency is one of the most common nutritional deficiencies globally — especially among children and pregnant women. It affects up to 14 percent of all people in the United States. Nearly one-third of Americans may have undiagnosed iron deficiency anemia, according to a recent study.
Iron deficiency anemia makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic. As a result, you may feel tired, weak, and lightheaded.
Needless to say, it’s vitally important to get enough iron in your diet. Read on to learn about some of the best healthy, iron-rich foods.
How Much Iron Do You Need per Day?
Here’s how much iron different groups of people need per day, according to the National Institutes of Health Office of Dietary Supplements:
- Nonpregnant women ages 19 to 50: 18 milligrams (mg)
- Pregnant women: 27 mg
- Women age 51 and older: 8 mg
- Men age 19 and older: 8 mg
- Infants and children: 7 to 15 mg, depending on age
Avoid Consuming Too Much Iron
The Office of Dietary Supplements cautions against taking in more than 45 mg of iron per day if you are a teenager or adult, or more than 40 mg per day among those ages 13 and younger. High doses of iron supplements, especially on an empty stomach, can cause gastrointestinal issues like abdominal pain, diarrhea, and vomiting. In some cases — particularly in extremely high doses — iron pills can even cause more serious side effects such as ulcers or organ failure.
Heme vs. Non-Heme Iron: What’s the Difference?
“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, a nutritionist and the author of Eating in Color: Delicious, Healthy Recipes for You and Your Family, based in the greater New York City area. The Office of Dietary Supplements notes that meat, poultry, and seafood contain both heme and non-heme iron.
Heme iron is more easily absorbed by the body than plant-based non-heme iron, according to Cleveland Clinic. This means it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds. The Office of Dietary Supplements suggests that vegetarians and vegans who don’t eat meat, poultry, or seafood aim for nearly twice as much iron per day. Talk to your doctor or a dietitian about how much iron you need based on your individual circumstances.
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