Iron is an essential mineral for our bodies. It carries oxygen from our lungs and transports the O2
throughout our bodies, giving us energy to perform our daily activities. Iron helps our muscles store and
use energy and it is a part of many enzymes and used in many cell functions within us.
Iron deficiency, also known as anemia, can be detrimental to our bodily functions. It can delay
normal infant motor function as well as mental function. During pregnancy it can increase the risk for
having small or pre-term babies. It causes fatigue of our minds and bodies and also negatively affects our
memory.
People who have an increased iron need are infants and toddlers because of rapid growth,
pregnant women, and anyone experiencing increased blood loss such as women who have a heavy
menstrual cycle or people who donate blood frequently. Iron deficiency can also be caused by some
stomach and intestinal conditions that create heavy blood loss.
There are two types of iron. Heme Iron is derived from the hemoglobin found in meat, poultry,
and fish and is absorbed by our bodies two to three times more efficiently than iron found in plant foods.
Non-Heme Iron is found in plant foods. Eating meat can help to increase the absorption of non-heme iron
as well as foods with high vitamin C content. Vegetarians can increase their absorption of iron with
careful meal planning.
The signs that you are experiencing an iron deficiency include: Feeling tired and weak, decreased
school or work performance, slow cognitive and social development during childhood, difficulty
maintaining body temperature, decreased immune function, and/or glossitis (inflamed tongue).
The Recommended Daily Allowance for iron is:
Infants
Children
Males
Females
Pregnant Women
Lactating Women
0 – 6 months
7 – 12 months
1 – 3 years
4 – 8 years
9 – 13 years
14 – 18 years
19 years and older
9 – 13 years
14 – 18 years
19 – 50 years
51 and older
14 – 50 years
14 – 18 years
19 – 50 years
0.27 mg
11 mg
7 mg
10 mg
8 mg
11 mg
8 mg
8 mg
15 mg
18 mg
8 mg
27 mg
10 mg
9 mg
Some good sources of iron are: clams (3 oz. = 23.8 mg), fortified dry cereal (1 oz. = 1.8-21.1
mg), cooked oysters (3 oz. = 10.2 mg), organ meats (3 oz. = 5.2 – 9.9 mg), white beans (1/2 cup = 3.9
mg), lentils (1/2 cup = 3.3 mg), and spinach (1/2 cup = 3.2 mg).
For more information on the benefits of iron please visit:
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http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/