Iron is an important mineral for the human body, essential for protein, red blood cells, and hemoglobin formation. Another critical function of iron minerals in the human body is transporting oxygen from the lungs to the rest of the body.
If we do not include iron rich foods in our regular diet, Iron will be deficient in our bodies. This condition is called Anemia (deficiency condition in the human body). Cold hands and feet, fatigue, chest pain, and poor appetite are the main symptoms of Anemia.
How much iron do I need?
Iron is necessary for us, but there is a big question, how much? The answer is it depends on your age, sex, or your dietary pattern. National Institute of Health (NIH) recommendation; the average daily recommended amount of iron is
| Life Stage | Recomb Amount (mg) |
| Birth to 6 months | 0.27 |
| Infants 7-12 mnonts | 11 |
| Children 1-3 years | 7 |
| Children 4-8 years | 10 |
| Children 9-13 years | 8 |
| Teen boys 14-18 years | 11 |
| Teen girls 14-18 years | 15 |
| Adult Women 19-50 years | 8 |
| Adult women 19-50 years | 18 |
| Adult 51 years and older | 8 |
| Pregnant teens | 27 |
| Pregnant women | 27 |
| Breastfeeding teens | 10 |
| Breastfeeding women | 10 |
What foods are rich in Iron?
When we consume iron rich foods, they get absorbed in the upper part of the intestinal tract. Heme and nonheme are two forms of dietary iron. Heme iron, commonly found in meats and seafood, is easily absorbed compared to nonheme iron in plant-based foods. However, meats and seafood contain both forms of iron, but plants are the only source of nonheme iron.
Iron is naturally found in many foods or added to some food products. According to Dietary Guidelines for America, some foods contain high and some include low iron content. About 3% of men, 20 % of women, and 50% of pregnant women don’t have enough iron in their bodies. Therefore they should consume more iron-rich foods. Cleveland clinic mentioned the following fruits, meat and sea foods, vegetables, and seeds rich in iron content.
Foods rich in Iron
1. Iron rich Fruits
- Prune juice
- Figs
- Dates
- Strawberries
- Dried apricots
2. Iron rich Meat and seafoods
- Beef
- Chicken
- Pork
- Lamb
- Shrimp
- Tuna
- Oysters
- Scallops
3. Iron-rich vegetables
- Broccoli
- Cabbage
- Brussel sprouts
- Tomato
- String beans
4. Iron rich seeds
- Pumpkin seeds
- Flax seeds
- Sesame seeds
- Hemp seed
- Almonds
- Pine nuts
- Pistachios
Vitamin C enhances iron absorption. Therefore, food containing vitamin C, such as grapefruit, orange, tomato, broccoli, and strawberries, is highly recommended with iron-containing food. But, caffeinated drinks such as coffee, soda, and tea are iron blockers, so caffeinated drinks may inhibit iron absorption.
Summary
Iron is an important mineral for the human body, essential for protein, red blood cells, and hemoglobin formation. Our bodies need Iron rich foods, and fruits, vegetables, seeds, meat, and seafood are essential sources of Iron. Anemia is a deficiency of Iron in the body.
