Nutrition 101: Iron

• Iron

• Males 19+: 8 mg/day
• Females 19-50: 18 mg/day
• Females 51+: 8 mg/day

• Required for formation of hemoglobin in the blood and myoglobin in the muscle, both of which carry oxygen to cells
• Involved in energy metabolism and the immune system
• Helps regulate cell growth and differentiation
• Prevents iron deficiency anemia

• Animal sources: red meat, organ meats, fish, poultry, eggs
• Plant sources: beans, lentils, whole and enriched grains, green leafy vegetables, dried fruits

Note that animal sources are better absorbed than plant sources, but the absorption of plant sources can be improved by consuming vitamin C-containing foods at the same time

• Iron Rich Foods for Iron Deficiency Anemia
• Iron Supplements for Anemia
• Is Spinach a good source of Iron?
• Different Types of Anemia