Iron is an important nutrient for many functions of the body such as transporting oxygen through the bloodstream and making proteins and enzymes.
Iron is an essential nutrient, which means we must consume it in our diets. Fortunately, iron is found in a variety of foods, both vegetarian and non-vegetarian.
How much iron do I need?
The recommended daily intake of iron varies based on factors such as age, sex, diet, and whether you are pregnant or breastfeeding.
Adults: Recommended daily amount of iron in milligrams (mg) |
|
| Who | How much |
| Men ages 19 to 50 years | 8 mg |
| Men ages 51 years and older | 8 mg |
| Women ages 19 to 50 years (not pregnant or breastfeeding) | 18 mg |
| Women ages 19 to 50 years (pregnant) | 27 mg |
| Women ages 19 to 50 years (breastfeeding) | 9 mg |
| Women ages 51 years and older | 8 mg |
Vegetarians and vegans should consume nearly twice the amount of iron as people who consume meat. This is because the type of iron in meat, poultry, and seafood known as heme iron is easily absorbed by the body. By contrast, plant-based foods provide non-heme iron, which is more difficult for the body to absorb.
Your doctor can provide personalized guidance based on your specific health needs.
What foods are high in iron?
Foods such as lean meats, seafood, nuts, beans, and fortified cereals are excellent sources of iron. They should be incorporated into a balanced diet. You can check the iron content of foods on the United States Department of Agriculture (USDA) FoodData Central database.
Foods high in iron |
|
| Food | Iron content/serving |
| Foods containing heme iron | |
| Oysters | 6.9 mg/3 oysters |
| Lean beef (cooked) | 2.5 mg/3-ounce portion |
| Foods containing non-heme iron | |
| Cream of wheat (cooked) | 12.8 mg/1 cup |
| Ready-to-eat cereal, toasted oat, fortified | 9 mg/1 cup |
| Soybeans (cooked) | 8.8 mg/1 cup |
| White beans (canned) | 8 mg/1 cup |
| Lentils (cooked) | 6.6 mg/1 cup |
| Spinach (cooked) | 6.4 mg/1 cup |
| Chickpeas (cooked) | 4.8 mg/1 cup |
| Dark chocolate (70% to 85% cocoa) | 2.3 mg/1 ounce |
What is iron deficiency?
Iron deficiency can result if your body does not get enough iron. Your body stores iron in the liver, spleen, bone marrow, and muscles, and those supplies of iron can be harnessed when your iron intake is low.
Reference: Posted in Harvard Health Publishing (2024), Available at: https://www.health.harvard.edu/nutrition/foods-high-in-iron-incorporating-high-iron-foods-into-a-healthy-diet (Accessed: 13 September, 2024)
