ARTICLE

Are You Getting Enough Iron?

By Alanna Nimau Vigil, MS, RD

Iron, apart from being the most abundant metal in the universe, is essential to our bodies’ functions. This important mineral is often lacking in the American diet. Iron is used to make the oxygen-transporting parts in our blood and without it you may feel extremely tired. This condition, called iron-deficient anemia, is usually preventable and easily treated.

Needs for iron vary according to age, gender, and whether you are pregnant, breastfeeding or vegetarian. Please see the table¹ below to determine your needs:

Characteristics Male (age 19 or older) Female (age 19-50 years) Female (pregnant) Female (breastfeeding and age 18 years or less) Female (breastfeeding and age 19-50 years) Vegetarian	Iron (mg/day) 8 18 27 10 9 (above needs within your Characteristics category X 2)

So now you know how much iron you need, but where can you get it? You can get iron from several types of foods, not just meat, as commonly thought. Iron sources are split into two categories: heme (from animal or seafood sources) and non-heme (from non-animal or plant sources). Heme iron sources are absorbed in your body more readily but you can still meet your iron needs within a vegetarian diet, though may require more planning on your part.

Here are some iron-rich foods to incorporate into your diet:

• Seafood (especially Oysters)
• Tofu
• Lean Red Meat
• Pork
• Beans (White beans, Pinto beans, Garbanzo beans or Chickpeas, Black beans, Kidney beans and Lima beans)
• Turkey
• Chicken
• Whole Wheat Bread or Grains
• Fortified Cereals (Cream of Wheat, Oatmeal, Cold Breakfast Cereals)
• Prune Juice
• Spinach
• Nuts

Iron, a vital mineral in your body, is needed for every action that you do. Adding more iron-rich foods to your meals will keep your body running smoothly and give you the energy that you need.

¹Table adapted from data in the Dietary Reference Intakes (http://www.nal.usda.gov/fnic/)