The Strength of Iron

Your body needs iron to make hemoglobin, which carries oxygen through your body.  Without enough iron, you will get tired more easily and be less able to fight off infections. Infants and children also need iron for normal brain development.

How much iron is needed?

Iron needs change throughout your life. The amount you need depends on your age, your gender and whether you are pregnant or breastfeeding.

There are two types of iron in foods: heme iron and non-heme iron. Heme iron, found in animal products, is more readily absorbed by the body (15 to 35%) compared to non-heme iron (2 to 20%) which is the type of iron in plant products.

Some people need more iron

Vegetarians
Vegetarians need more iron than non-vegetarians need because the iron from plant foods is not as well absorbed as it is from animal foods. Vegetarians should choose several iron-rich foods daily from both the excellent and good sources of iron listed on the next page.  To diagnose anemia, vegetarians should have their blood iron levels checked yearly by their family physician.

Athletes
Endurance athletes may need more than twice the iron of non-athletes.  Athletes should choose several iron-rich foods every day.

Frequent blood donors, women taking hormone replacement therapy and menstruating females also need more iron than the Recommended Dietary Allowance (RDA).

What about iron supplements?

In certain situations some people may need iron supplements, but iron supplements are NOT recommended for everyone. Do not take iron supplements unless your doctor tells you to take them.

If your doctor has prescribed both iron supplements and calcium supplements, talk to your pharmacist or Registered Dietitian about the best times to take these.

Caution: Too much iron is toxic to children. Always keep iron supplements out of children's reach! This includes all multivitamins with iron, whether for children or adults.

How to get enough iron

Follow Canada's Food Guide to Healthy Eating. Eat 2 to 3 servings of meat or alternatives, a variety of fruit and vegetables and whole and/or enriched grain products each day.

• Eat vitamin C rich vegetables and fruit or juice at each meal to help your body absorb more iron.  Good sources of vitamin C include cantaloupe, honeydew, grapefruit, kiwi fruit, oranges, papaya, mango, most berries, pineapple, citrus juices, other Vitamin C enriched juices, broccoli, brussel sprouts, cabbage, cauliflower, kale, peppers, potatoes and tomatoes.
• Cooking high iron foods with good sources of vitamin C also increases the amount of iron your body absorbs.
• Cook in cast-iron cookware to increase the amount of iron in foods.
• Drink tea or coffee between meals rather than with meals, because these can reduce the amount of iron absorbed by your body.
• Add iron-fortified cereal, bran or wheat germ to applesauce, yogurt and baked goods.
• Eat enriched whole grain cereals or hot cereals with added wheat germ and bran.
• Add dried beans, peas and lentils to soups, salads, casseroles, chili and sauces.
• Add molasses, nuts or dried fruit such as raisins, dates and apricots to cereals and baked goods.

Caution:
Pregnant women should not eat liver more than once a month because it is very high in vitamin A. Large amounts of vitamin A can be harmful to the baby*. *Health Canada, Preconception Health-Folic acid for the primary prevention of neural tube defects; 2002.

Liver is also high in cholesterol, so people with high blood cholesterol levels should not eat it often.

• Sources of Iron (PDF)

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)