Iron is an essential mineral your body needs for energy.
Most of the iron in your body is found in the red part of your blood. This part of your blood, called hemoglobin, carries oxygen to your body's tissues. Smaller amounts of iron carry oxygen to your muscles, nourish cells and help your body function. Some iron is also stored for future use.
Most people can get enough iron by eating the right amounts of iron-rich foods.
If you don't get enough iron from your diet, you could develop iron deficiency anemia. This condition means you aren't getting enough iron in the foods you eat to make hemoglobin, leading to a loss of energy. Signs of iron deficiency anemia include:
You are at risk for iron deficiency anemia if you:
In general:
How much iron do you need each day? The 2001 recommended daily dietary intakes of iron from the U.S. Department of Agriculture (USDA) are based on age and gender.
If you have an iron deficiency because there isn't enough iron in your diet, your health care provider may suggest an iron supplement. Follow his or her instructions.
Iron supplements can cause stomach or intestinal upsets such as nausea, constipation or diarrhea. Too much stored iron can damage internal organs.
Coffee, tea and calcium can block the iron from being absorbed in your body. Do not drink coffee or tea, and do not take a calcium supplement within one hour of taking an iron supplement.
When grocery shopping, look for bread products, cereals and pastas that say "enriched" or "iron fortified" on the label.
Use these foods as sources of iron in your diet every day:
Food |
Serving size |
Milligrams of iron |
Ready to eat, 100 percent fortified (such as Total® Raisin Bran) |
3/4 cup |
18 mg |
Ready to eat, 50 percent fortified (Cereals that have 8.4 mg per serving include Cheerios®, Kix®,Special K® and Wheaties®) |
3/4 cup |
9 mg |
Cream of Wheat® |
1 cup |
10.3 mg |
Oatmeal, instant, fortified |
1/2 cup |
4.1 mg |
Food |
Serving size |
Milligrams of iron |
Chicken liver |
3 ounces |
7 mg |
Oysters, breaded and fried |
6 |
4.5 mg |
Beef, chuck, braised |
3 ounces |
3.2 mg |
Turkey, dark meat, roasted |
3 ounces |
2 mg |
Chicken, breast, roasted |
3 ounces |
3.2 mg |
Tuna, white, canned in water |
3 ounces |
0.8 mg |
Food |
Serving size |
Milligrams of iron |
Soybeans, mature, broiled |
1 cup |
8 mg |
Lentils, cooked, boiled |
1 cup |
6 mg |
Kidney beans, boiled |
1 cup |
5.2 mg |
Pinto beans, boiled |
1 cup |
4.6 mg |
Lima beans, boiled |
1 cup |
4.2 mg |
Navy beans, boiled |
1 cup |
3.8 mg |
Black beans, boiled |
1 cup |
3.6 mg |
Spinach, fresh, boiled |
1/2 cup |
3.2 mg |
Spinach, canned, heated |
1/2 cup |
2.5 mg |
Food |
Serving size |
Milligrams of iron |
Whole wheat bread |
1 slice |
0.9 mg |
Molasses |
1 tablespoon |
0.9 mg |
Raisins, seedless |
50 |
0.5 mg |
Iron from meat, poultry and fish is easier for your body to absorb than iron from vegetables, fruit and grain sources.
Iron from all sources can be absorbed better when you eat them at the same time as a food that contains vitamin C, such as: