BACK TOTOP Browse A-ZSearchBrowse A-ZABCDEFGHIJKLMNOPQRSTUVWXYZ0-9 E-mail FormEmail ResultsName:Email address:Recipients Name:Recipients address:Message: Print-FriendlyBookmarksbookmarks-menuIron in dietDiet - iron; Ferric acid; Ferrous acid; FerritinIron 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. The body cannot make it, so it must be taken in with the food we eat. Function The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells. Myoglobin is found in muscles.HemoglobinHemoglobin is a protein in red blood cells that carries oxygen. The hemoglobin test measures how much hemoglobin is in your blood.ImageRead Article Now Book Mark Article 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. Plant 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 CVitamin C is a water-soluble vitamin. It is needed for normal growth and development. Water-soluble vitamins dissolve in water. Leftover amounts of...ImageRead Article Now Book Mark Article 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 LEVEL The human body stores some iron to replace any that is lost. However, a low iron level 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 lack of iron are a pale tongue and spoon-shaped nails.DizzinessDizziness is a term that is often used to describe 2 different symptoms: lightheadedness and vertigo. Lightheadedness is a feeling that you might fai...ImageRead Article Now Book Mark Article Those at risk for a low iron level 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 digestive tract (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 a low iron level if they do not 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 extra iron needs are met by breast milk. Infants who are not breastfed should be given an iron supplement or iron-fortified infant formula.Children between age 1 and 4 grow fast. This uses up iron in the body. Children of this age should be given iron-fortified foods or an iron supplement. Milk is a very poor source of iron. Children who drink large quantities of milk and avoid other foods may develop "milk anemia." The recommended milk intake is 2 to 3 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.HemochromatosisHemochromatosis is a condition in which there is too much iron in the body. It is also called iron overload.ImageRead Article Now Book Mark Article It is unlikely that a person would take too much iron. However, children can sometimes develop iron poisoning by swallowing too many iron supplement pills or liquid. Symptoms of iron poisoning include:Fatigue Anorexia AnorexiaA decreased appetite is when your desire to eat is reduced. The medical term for a loss of appetite is anorexia.Read Article Now Book Mark Article Dizziness Nausea Vomiting Headache Weight loss Shortness of breath Grayish color to the skin Recommendations Dosages for iron, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An RDA is an intake level based on scientific research evidence. Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA. It is set at a level that is thought to ensure enough nutrition.Dietary Reference Intakes for iron:Infants and childrenYounger 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 IntakeMales (RDA)9 to 13 years: 8 mg/day 14 to 18 years: 11 mg/day Age 19 and older: 8 mg/day Females (RDA)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 (age 14 to 18: 10 mg/day)Women who are pregnant or producing breast milk may need different amounts of iron. Ask your health care provider what is right for you.Open ReferencesReferencesMason JB, Booth SL. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 205.Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Nutritional requirements. In: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Textbook of Pediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020:chap 55.National Institutes of Health website. Iron: fact sheet for health professionals. ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Updated April 5, 2022. Accessed February 21, 2023.AllVideoImagesTogIron supplements - illustration The mineral iron is an essential nutrient for humans because it is part of blood cells, which carry oxygen to all body cells. There is no conclusive evidence that iron supplements contribute to heart attacks.Iron supplementsillustrationIron supplements - illustration The mineral iron is an essential nutrient for humans because it is part of blood cells, which carry oxygen to all body cells. There is no conclusive evidence that iron supplements contribute to heart attacks.Iron supplementsillustration Tests for Iron in diet Serum iron testFerritin blood testRelated Information Hemoglobin(Medical Test) Review Date: 1/19/2023 Reviewed By: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. No warranty of any kind, either expressed or implied, is made as to the accuracy, reliability, timeliness, or correctness of any translations made by a third-party service of the information provided herein into any other language. © 1997- A.D.A.M., a business unit of Ebix, Inc. Any duplication or distribution of the information contained herein is strictly prohibited. © 1997- All rights reserved. A.D.A.M. content is best viewed in IE9 or above, Firefox and Google Chrome browser.Content is best viewed in IE9 or above, Firefox and Google Chrome browser.
Iron in dietDiet - iron; Ferric acid; Ferrous acid; FerritinIron 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. The body cannot make it, so it must be taken in with the food we eat. Function The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells. Myoglobin is found in muscles.HemoglobinHemoglobin is a protein in red blood cells that carries oxygen. The hemoglobin test measures how much hemoglobin is in your blood.ImageRead Article Now Book Mark Article 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. Plant 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 CVitamin C is a water-soluble vitamin. It is needed for normal growth and development. Water-soluble vitamins dissolve in water. Leftover amounts of...ImageRead Article Now Book Mark Article 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 LEVEL The human body stores some iron to replace any that is lost. However, a low iron level 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 lack of iron are a pale tongue and spoon-shaped nails.DizzinessDizziness is a term that is often used to describe 2 different symptoms: lightheadedness and vertigo. Lightheadedness is a feeling that you might fai...ImageRead Article Now Book Mark Article Those at risk for a low iron level 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 digestive tract (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 a low iron level if they do not 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 extra iron needs are met by breast milk. Infants who are not breastfed should be given an iron supplement or iron-fortified infant formula.Children between age 1 and 4 grow fast. This uses up iron in the body. Children of this age should be given iron-fortified foods or an iron supplement. Milk is a very poor source of iron. Children who drink large quantities of milk and avoid other foods may develop "milk anemia." The recommended milk intake is 2 to 3 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.HemochromatosisHemochromatosis is a condition in which there is too much iron in the body. It is also called iron overload.ImageRead Article Now Book Mark Article It is unlikely that a person would take too much iron. However, children can sometimes develop iron poisoning by swallowing too many iron supplement pills or liquid. Symptoms of iron poisoning include:Fatigue Anorexia AnorexiaA decreased appetite is when your desire to eat is reduced. The medical term for a loss of appetite is anorexia.Read Article Now Book Mark Article Dizziness Nausea Vomiting Headache Weight loss Shortness of breath Grayish color to the skin Recommendations Dosages for iron, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An RDA is an intake level based on scientific research evidence. Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA. It is set at a level that is thought to ensure enough nutrition.Dietary Reference Intakes for iron:Infants and childrenYounger 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 IntakeMales (RDA)9 to 13 years: 8 mg/day 14 to 18 years: 11 mg/day Age 19 and older: 8 mg/day Females (RDA)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 (age 14 to 18: 10 mg/day)Women who are pregnant or producing breast milk may need different amounts of iron. Ask your health care provider what is right for you.Open ReferencesReferencesMason JB, Booth SL. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 205.Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Nutritional requirements. In: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Textbook of Pediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020:chap 55.National Institutes of Health website. Iron: fact sheet for health professionals. ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Updated April 5, 2022. Accessed February 21, 2023.