Office of Statewide Health Improvement Initiatives
85 East Seventh Place, Suite 220, PO Box 64882
St. Paul, MN 55164-0882 651-201-5443
www.health.state.mn.us/obesity
Nutrition: Iron
Iron is a mineral found in every cell of the body. It
gives red blood cells the strength to carry oxygen to
all of our organs. Iron is also a component in many
enzymes.
Anemia
An iron deficiency is called anemia and it causes
many bodily functions to not work properly.
• Anemia can increase susceptibility to infection,
slow cognitive development, and make it difficult
to maintain body temperature.
• Anemia during pregnancy can increase the
chance of a premature birth small birth weight
babies. These babies have more health problems
or die more often in the first year of life than a full
term baby or one born heavier.
• In toddlers, anemia can delay normal motor
function, thinking skills, and language. In teens,
anemia can affect memory and other mental
functions.
• In adults, anemia causes fatigue and impairs the
ability to do physical work.
• Young children and pregnant women are at a
higher risk of anemia because of the body is
experiencing rapid growth and the need for iron
is higher than normal.
Too little iron can impair
body functions, but early
stages of iron deficiency may
have no signs or symptoms.
This is why it is important to
screen for too little iron
among high risk groups.
Facts
•
•
•
Consuming foods rich in iron at the same time as
foods rich in vitamin C helps the body absorb
iron.
Pica is the strong desire to eat non-food items
such as ice, paper, clay or paint. It is a symptom of
anemia.
There are two types of dietary iron. Heme iron is
only found in meat. Non-Heme iron is found in
fruits, vegetables, and beans.
•
•
Girls and women of childbearing age have higher
iron needs because of menstruation.
Breast milk is not a good source of iron after the
baby is 6 months old. The baby should begin
eating iron-fortified cereal or other suitable foods
with iron.
Nutrition: Fats Fact Sheet – Page 2
• Life-stage
Group
Infants
Good Food Sources:
•
Liver and other organ meats
•
Dried Beans
•
Dried Fruits
•
Eggs (especially yolks)
•
Lean Red Meat
•
Poultry (especially dark meat)
•
Salmon
•
Tuna
•
Whole Grains
•
Fortified Cereals
•
Food prepared in cast iron skillets
•
Spinach
0-6 months
7-12 months
Children
1-3 years
4-8 years
Males
9-13 years
14-18 years
19-30 years
31-50 years
51-70 years
> 70 years
Females
9-13 years
14-18 years
19-30 years
31-50 years
51-70 years
> 70 years
Pregnancy
</= 18 years
19-30 years
31-50 years
Lactation
</= 18 years
19-30 years
31-50 years
Recommended Tolerable Upper
Dietary
Intake (UL)
Allowance (RDA)
RDAs and AIs may both be used as
goals for individual intake
.27mg
40 mg/d
11 mg
40 mg/d
7 mg
10 mg
40 mg/d
40 mg/d
8 mg
11mg
8 mg
8 mg
8 mg
8 mg
40 mg/d
45 mg/d
45 mg/d
45 mg/d
45 mg/d
45 mg/d
8 mg
15 mg
18 mg
18 mg
8 mg
8 mg
45 mg/d
45 mg/d
45 mg/d
45 mg/d
45 mg/d
45 mg/d
27 mg
27 mg
27 mg
45 mg/d
45 mg/d
45 mg/d
10 mg
9 mg
9 mg
45 mg/d
45 mg/d
45 mg/d
For more information
Nutrition: http://www.health.state.mn.us/nutrition/
Overweight and Obesity Prevention:
http://www.health.state.mn.us/obesity/
Updated June 2012
Nutrition: Fats Fact Sheet