Iron

What is iron? It is a vital mineral needed for oxygen transport, energy production and immune function. 

How does iron function in the body?

• Forms part of hemoglobin, which carries oxygen in red blood cells
• Supports myoglobin and oxygen storage in muscles
• Supports brain development in children

Symptoms of Too Little Iron:

• Fatigue
• Weakness
• Pale skin
• Cold hands/feet
• Poor concentration
• Anemia and developmental delays in children

Groups at Risk of Deficiency:

• Women of reproductive age
• Gastrointestinal disorders or surgery
• Heart failure
• Chronic diseases
• Infants
• Vegetarians

Symptoms of Too Much Iron (usually from supplements or hemochromatosis):

• Joint pain
• Liver damage
• Fatigue

Just Right (adults):

Recommended 8 to 18 milligrams/day

Medication Interactions

(consult your doctor)

• Levodopa (Parkinsons)
• Levothyroxine (Synthroid)
• Proton pump inhibitors (stomach ulcer treatments)

Food Sources

Animal – heme iron – more easily absorbed

• Red Meat
• Poultry
• Organ Meats (Liver)
• Clams, Oysters

Plant – non-heme – less easily absorbed

• Lentils, Beans, Chickpeas
• Tofu and Tempeh
• Spinach, Kale, Swiss Chard
• Quinoa, Fortified Grains
• Pumpkin and Sunflower Seeds
• Dark Chocolate (70%+ cacao)

Cooking tip:

To maximize plant-based iron absorption, pair with vitamin C rich foods. Cast-iron pans can leach small amounts of iron into acidic foods, which can be beneficial.

Reference: Iron – Health Professional Fact Sheet