While an iron deficiency is nothing to be too alarmed over, it is important to address it sooner rather than later, as iron plays an important part in the body’s daily functioning—an iron deficiency can lead to anemia and symptoms like fatigue and weakness. That’s why it’s important to know the benefits of iron and ways to add iron-rich foods to your diet.
Why is iron important to health?
According to Brenda Braslow, RD, “Iron supports muscle metabolism and is necessary for physical growth, brain and nerve development, and cell function. The body can store iron but if iron levels get too low, you can develop iron-deficiency anemia. Symptoms of iron deficiency include fatigue, compromised immune system, and difficulty controlling body temperature.” Additionally, iron is important for immunity. “Iron is specifically beneficial in helping our body produce an effective immune response, and it also helps with energy production, and cognitive development," says Sarah Schlicter, MPH, RDN. Braslow notes that the recommended daily allowance (RDA) for iron varies by age group and if you are pregnant. “For adults aged 19-50, the RDA is 8 mg per day for men and 18 mg per day for women," she says. Supplements can help fill in nutritional intake gaps, but focusing on your diet should take priority. “Most people can obtain adequate iron through their diets. An additional daily multivitamin-mineral supplement can offer some additional iron, often around 18 mg per supplement,” explains Braslow. She adds that an iron supplement should only be taken under medical supervision, and that you should err on the side of caution. “Iron supplements can be more challenging to digest compared to whole foods. By some estimates, we only can absorb around 5-10% of an iron supplement,” notes John Fawkes, a Precision Nutrition-certified nutrition coach. “Iron is a mineral type you don’t want to overdue. Doses over just 45 mgs a day can cause adverse effects.” Braslow says if you do need that extra iron boost, you can take a daily multivitamin-mineral supplement to additional iron to help. Wondering if You Should Be Taking a Multivitamin? Here Are the Best Ones for Women
Foods high in iron
Want to start adding more iron to your diet? Here are 15 healthy foods that are high in iron. Oysters Fawkes says oysters provide some of the highest levels of heme-based iron. “They’re also nutrient powerhouses containing B vitamins, including B-12 which is essential for energy, metabolism, and cell health.” Liver Organ meats like liver and giblets are rich in iron. Braslow says 3 ounces of beef liver has 5 mg of iron, and Fawkes adds that chicken liver is another option that’s high in iron. “Chicken liver contains up to 10 mg of iron per serving. It also comes with a huge dose of B vitamin complex which is essential next to iron for red blood cell production.” Pork liver is leaner and has 15 mg of iron per 3-ounce serving. Red meat Red meat is probably the single most easily accessible source of heme iron, making it an important food for people with anemia. Braslow says 3 ounces of 90% lean ground beef has 2.5 mg of iron, while 70% of lean ground beef has 1.9 mg or iron. She says sirloin steak has 1.5 mg. Tofu “Tofu is another great plant-based source of iron, with just half a cup providing nearly 4 grams, or 20%, of your daily recommended iron intake,” says Fawkes. Spinach Spinach is a non-heme iron which means it isn’t absorbed well, but it is rich in vitamin C which helps to boost iron absorption. “Try cooking the greens instead of eating them raw,” suggests Fawkes. Braslow says 1/2 cup of cooked spinach has 3 mg iron while 3 cups of raw spinach only has 2.4 mg of iron. Leafy greens “Dark leafy greens including spinach, collards, chard, and kale can help round out your daily iron goals as well as provide a well rounded nutrient-dense side dish at meals. “ Cooking greens helps break down many of these veggies’ harder-to-digest compounds, which aids in absorbing that non-heme iron.” Legumes Some of the most common types of legumes include beans, lentils, chickpeas, peas, and soybeans. They are all a great source of iron, especially for those that have eliminated meat from their diet. “Vegetarians need to be selective to include foods like beans, lentils, tofu, nuts and seeds, and fortified grains in order to get adequate iron,” says Braslow. One cup of cooked lentils contains 6.6 mg of iron and 1/2 cup of cooked lentils has 3 mg of iron. Beans “Kidney and navy beans come with an impressive amount of fiber, calcium, potassium, and other essential minerals,” says Fawkes. Black beans provide up to 4 mg of iron per cup. Braslow says a cup of cooked white beans has 8 mg of iron. Pair beans with other foods high in vitamin C that will help with the absorption of non-heme iron in the body. Pumpkin seeds If you’re looking for a filling, iron-rich snack option, try pumpkin seeds. Braslow says 1 tablespoon of pumpkin seeds has .8 mg of iron. Pumpkin seeds are also a great source of magnesium and vitamin K. Try adding these to recipes or as a topping for salads, yogurt, or cereal. Fortified cereal and bread Prefer to start the day off with a bowl of cereal? There’s good news, you can get some of your essential vitamins that way. “Many breads and cereals are also fortified with additional iron, but check food labels,” suggests Braslow. She says a breakfast cereal fortified with 100% RDA iron, for a ¾ of a cup, it would have 18 mg of iron. Quinoa One cup of this popular grain provides 2.8 mg of iron. Quinoa is gluten free, so it’s a great choice for those with gluten intolerance. Fish Certain varieties are high in iron. A serving of canned tuna contains 1.4 mg of iron which is 8% of the daily recommended value. Haddock, mackerel, and sardines are also fish that are high in iron that you can add to your diet. Turkey This is a good source of iron, especially the dark meat. Braslow says 3 ounces of dark meat turkey has 1.2 mg of iron, and 3 ounces of white meat turkey has .5 mg. Turkey is also a high protein food that can keep you feeling full. Eggs Being an animal protein, eggs can also help you with your iron levels. There is 1 mg of iron in two large egg yolks. Dark chocolate The good news is you don’t have to give up your chocolate habit, as long as it’s dark chocolate which is actually nutritious—and contains iron. Braslow says 3 ounces of dark chocolate with 45 to 69% cacao solids has 7 mg of iron. “Eating a variety of healthy foods will help you meet your daily recommended iron intake,” says Braslow. Up next, here’s why you might be tired all the time.
Sources
Brenda Braslow is MyNetDiary’s Registered Dietitian and MSJohn Fawkes is a Precision Nutrition-certified nutrition coach and the managing editor of wellness resource, The UnwinderSarah Schlicter, MPH, RDN of Bucket List TummyNational Institute of Health: Office of Dietary Supplements
