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Dietary sources for Iron
Iron is found in animal based foods called Heme, and plant based foods called Non-Heme
Iron when combined with protein attaches to Hemoglobin molecules in red blood cells. It carries oxygen from lungs to the rest of the body
Extra iron is stored in the liver, bone marrow, spleen, and muscles. Lack of sufficient iron in the red blood cells causes Anemia. Common causes for Anemia are poor diet, poor intestinal absorption, excessive blood loss during menstruation, as well as increased need during pregnancy, adolescence and elderly. Excessive iron can lead to diabetes, liver damage and skin discoloration.
There are two forms of iron, Heme and Non-Heme. Heme iron is found in meat, fish and poultry and is absorbed more easily than Non-Heme. Non-Heme is found in plant foods such as fruits, vegetables, dried beans, nuts and grain products.
Absorption of non-Heme is increased when taken with Vitamin C. Eat plant foods such as oranges, tomatoes along with non-Heme food. Absorption of non-Heme is also increased when taken with Heme foods.
Recommended Dietary Allowance (RDA) for iron |
|
| Infants birth to 6 months | 0.27 mg |
| Infants 7 to 12 months | 11 mg |
| Children 1 to 3 years | 7 mg |
| Children 4 to 8 years | 10 mg |
| Children 9 to 13 years | 8 mg |
| Males 14 to 18 years | 11 mg |
| Females 14 to 18 years | 15 mg |
| Males 19 years and older | non-vegetarian: 8 mg, vegetarians:14mg |
| Females 19 to 50 years | non-vegetarian: 18 mg vegetarians:33mg |
| Females 51 years and older | non-vegetarian: 8 mg, vegetarians:14mg |
| Pregnant females | 30 mg |
| Breastfeeding females 14 to 18 years | 10 mg |
| Breastfeeding females 19 years and older | 9 mg |
| upper level of intake | 45mg |
Heme Iron Sources
| Food Source | Serving Size (oz.) | Iron (mg) |
| Beef, liver | 3.0 | 7.5 |
| Chicken, breast w/out bone | 3.0 | 0.9 |
| Chicken, leg w/bone | 2.0 | 0.7 |
| Chicken, liver | 3.0 | 7.3 |
| Chicken, thigh w/ bone | 2.3 | 1.2 |
| Cod, broiled | 3.0 | 0.8 |
| Duck meat only roasted | 3.0 | 2.3 |
| Flounder, baked | 3.0 | 1.2 |
| Lamb shoulder/arm ¼ ” fat cooked | 3.0 | 2.3 |
| Salmon, pink canned | 3.0 | 0.7 |
| Shrimp, 10 - 2 ½ inch | 1.1 | 0.5 |
| Tuna, canned in water | 3.5 | 1.0 |
Non-Heme Iron Sources
| Food Source | Serving Size (oz.) | Iron (mg) |
| Almonds, raw | 10 - 12 each | 0.7 |
| Apricots, dried, med.-size | 10 each | 1.7 |
| Baked beans, canned | ½ cup | 2.0 |
| Black-eyed peas cooked | ½ cup | 0.9 |
| Broccoli, cooked | ½ cup | 0.6 |
| Broccoli, raw | 1 stalk | 1.1 |
| Cowpeas cooked | ½ cup | 2.2 |
| Dates | 10 each | 1.6 |
| Eggs Boil | 1 Large | 0.6 |
| Figs dried | 5 each | 2.1 |
| Garbanzo Beans cooked | ½ cup | 2.4 |
| Green Peas cooked | ½ cup | 1.2 |
| Lentil Cooked | ½ cup | 3.3 |
| Peas, frozen and prepared | ½ cup | 1.3 |
| Potato baked with skin | 1 medium | 2.8 |
| Prune juice | ½ cup | 1.5 |
| Pumpkin seeds roasted | 1 oz | 4.2 |
| Raisins, not packed | ¼ cup | 1.0 |
| Kidney beans cooked | ½ cup | 2.6 |
| Rice, brown, cooked | 1 cup | 1.0 |
| Rice, white enriched, cooked | 1 cup | 1.8 |
| Soybeans green cooked | ½ cup | 2.2 |
| Soybeans mature cooked | ½ cup | 4.4 |
| Spinach, cooked | ½ cup | 3.2 |
| Spinach, raw | 1 cup | 1.5 |
| Tofu firm | ½ cup | 1.8 |