Food Sources for Iron

Iron deficiency is the most common nutrient deficiency 
worldwide.  I answer questions about anemia and iron 
regularly at the pharmacy.  

Iron is needed for our bodies to produce hemoglobin.  
Hemoglobin is a substance in red blood cells that makes it 
possible for the red blood cells to carry oxygen to the 
body's tissues.  

There are two types of iron n food: heme and non-heme iron.  Heme iron is found in meat, fish and poultry.  This is the form of iron that is most readily absorbed from our stomach and taken up into our body.  Non-heme iron is found in plant foods as well as meat.  We can absorb 2 to 10 percent of the non-heme iron from plants.  We are able to absorb up to 30% of the heme iron from animal tissue.  One way to increase non-heme iron absorption is to eat plant foods along with meats.

The recommended daily allowance of iron for the general population: 

• Women 19-50 years = 18 mg per day
• Women 51 and older = 8 mg per day
• Men 19 and older = 8 mg per day
• Pregnant women = 27 mg per day

Your recommendations may be different if you've been diagnosed with anemia.