Nutrition News & Views

September 8, 1999
All About Iron-September 1999/No.2

Am I getting enough iron? Why do I need iron? What foods are the best sources of iron? How much iron do I need? Do I need to take an iron supplement? These questions are frequently asked by many Americans.

Iron is a mineral that is widely available in food. We need iron in small amounts to keep healthy. Iron has many biological functions, but its main job is to aid in the transport of oxygen and carbon dioxide to and from body cells. Iron also is essential for the normal functioning of the immune system. The best non-plant sources of iron are organ meats (such as liver), lean meats, poultry, fish, and shellfish. The best plant sources are dark green, leafy vegetables, legumes, nuts, seeds, dried fruits, and enriched or whole-grain breads and cereals. The use of iron cooking pots and skillets can increase the iron in food. Acidic foods with a high moisture content that are simmered for a long time, such as chili or spaghetti sauce, gain more iron than foods prepared quickly, such as a fried egg.

Iron deficiency is the most common nutritional deficiency. It is also the most common cause of anemia among children and women during childbearing years in the United States and worldwide. Iron deficiency can be caused by a poorly balanced diet, injury, hemorrhage, or illness. Groups considered most at risk are infants, teenage girls, pregnant women, and the elderly. Pregnant teenagers are frequently at very high risk. The final stage of iron deficiency is anemia. Anemia is caused by a deficiency in the size or number of red blood cells or the amount of hemoglobin they contain. Thus, anemia limits the exchange of oxygen and carbon dioxide between the blood and tissue cells. Symptoms of anemia include fatigue, weakness, and poor health.

How much iron is recommended?
(mg = milligrams)
Infants
0.0 - 0.5 6 mg
0.5 - 1.0 10 mg
Children
1-3 10 mg
4-6 10 mg
7-10 10 mg
Males
11-14 12 mg
15-18 12 mg
19-24 10 mg
25-50 10 mg
51+ 10 mg
Females
11-14 15 mg
15-18 15mg
19-24 15 mg
25-50 15 mg
51+ 10 mg
Pregnant 30 mg
Lactating
1st 6 mo 15 mg
2nd 6 mo 15 mg

The following recommendations improve our ability to absorb iron:

  • Eat a variety of foods high in iron at every meal.
  • Include a source of vitamin C in your meals often. Some good sources of vitamin C are oranges, cantaloupe, green pepper, and broccoli. Vitamin C aids in iron absorption.
  • Add a little lean meat, poultry, or fish at every meal if possible.
  • Avoid coffee or tea (both regular and decaffeinated) with meals. Coffee and tea block the absorption of iron.

Do I need to take an iron supplement?

Do you consume a varied, balanced diet? If so you probably can get the iron you need from carefully-selected food choices alone. But, iron supplements may be beneficial for some people such as:

  • Women with heavy menstrual bleeding
  • Women who are pregnant or breast feeding
  • Vegetarians
  • People with iron deficiencies or anemia

Too much iron can be harmful. Excess dietary intake or an overdose of iron medication (as seen occasionally in children who mistake iron tablets for candy) can lead to iron toxicity or be fatal in doses of 3-10 grams.

If you think you are a candidate for iron supplementation - talk to a registered dietitian or your doctor. Choose a vitamin-mineral combination and limit the potency to 100 percent or less of the Daily Value. Avoid large doses.

Submitted by John P. Parish, MSU Dietetic Intern
Distributed by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist, MSU Extension Service, September 1999

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