You may not be getting enough iron. According to a recent study, nearly 1 in 3 American adults may suffer from iron deficiency, raising a significant public health concern.
While you may not think much about it, iron is an essential mineral — meaning your body needs it to function properly. And the primary source of iron is food, whether it’s from animals or plants.
Here’s why the mineral is crucial for your health — and how to easily add iron-rich foods to your eating plan to meet your needs and prevent deficiency.
Why you need iron
Iron plays a key role in producing hemoglobin, the protein in red blood cells that carries oxygen from our lungs to the rest of the body. It’s also a part of myoglobin, another protein that helps deliver oxygen to our muscles. Iron supports brain development, overall growth and cellular function and even plays a role in hormone production.
If you’re low on iron, you could develop iron deficiency anemia, which limits the oxygen your body gets because of a decrease in red blood cell production. Symptoms to look out for include fatigue, weakness, stomach issues, hair loss, pale skin, difficulty concentrating, poor memory and a weakened immune system. A blood test can confirm your iron levels.
How much iron do you need?
Starting at age 14, females need more iron than males due to menstruation. Women ages 19 to 50 require 18 mg of iron daily, while men in this age range only need 8 mg. During pregnancy, this need rises to 27 mg daily. In fact, over a third of U.S. females ages 12 to 21 are iron-deficient, with heavy periods, pregnancy and the postpartum period being major causes of iron deficiency anemia.
Due to rapid growth, infants and children, particularly those in food-insecure households, are at higher risk of iron deficiency. Other high-risk groups include older adults who may struggle with iron absorption, as well as people with conditions like diabetes, kidney disease or obesity. Athletes and regular blood donors may also face challenges because of increased iron losses.
Since iron from plant-based foods isn’t absorbed as easily as iron from animals, vegetarians and vegans should aim for about 1.8 times the recommended daily allowance of iron compared to meat eaters.
7 iron-rich foods to include in your diet
Eating iron-rich foods is key for preventing deficiency. Although iron from animal sources is more easily absorbed, plant-based sources are just as important to include and offer added health benefits like fiber, vitamins, minerals and water. To boost iron absorption from plant-based foods in particular, pair them with vitamin C-rich produce like bell peppers, tomatoes or citrus fruits.
Also, skip coffee or tea when eating iron-rich meals since the tannins in these drinks can bind to iron and limit how much your body actually absorbs.
Red meat (beef, lamb, pork)
Red meat is an obvious and effective way to boost iron levels, as it’s easily absorbed. A 4-ounce serving of ground beef, for example, packs 2.19 mg of iron, over 12% of the daily value. Enjoy ground beef as a filling for tacos or pasta, add steak to stir-fries or salads or serve roast lamb with potatoes and asparagus. Just be sure to opt for lean cuts to help limit saturated fat.
Pumpkin seeds
Each ¼ cup (1 ounce) of pumpkin seeds provides about 2.4 mg of iron, about 15% of the daily recommendation, plus a boost of magnesium, phosphorus, potassium and zinc. Pumpkin seeds are tasty on their own as a snack, or you can sprinkle them on smoothies, oatmeal, salads or soups, add them to trail mix or use them in place of nuts for a pumpkin seed pesto.
Oysters (and other shellfish)
A 1-ounce serving of oysters, which is roughly one oyster, delivers 1.31 mg of iron and meets the daily requirement for vitamin B12, which also helps prevent anemia. Not a fan of eating raw oysters? Try grilling them with oil, garlic and herbs, or toss them into cream-based soups or stews. Shrimp, clams, mussels and scallops are also excellent sources of iron.
White beans (and other legumes)
A cup of canned white beans provides about 8 mg of iron, covering most of the daily needs for men and 44% for women. Blend them with lemon juice and olive oil for a nice dip, toss them into casseroles, soups and salads and even use them in baked goods. You can also swap beans for ground meat in most recipes.
Dried apricots
Just ½ cup of dried apricots contains about 1.7 mg of iron and nearly 5 grams of fiber, along with potassium, phosphorus, magnesium and calcium. They’re perfect as a salad topper or added to roasted root vegetables. You can also add them to baked goods like muffins or scones for a natural sweetness.
Spinach (and dark leafy greens)
Just over 3 cups (100 grams) of raw spinach gives you 2.71 mg of nonheme iron, covering at least 15% of your daily needs. It’s also packed with potassium, magnesium, calcium, folate and vitamin C, which boosts iron absorption. Spinach is incredibly versatile. Enjoy it raw in salads, toss it into a veggie scramble or add to soups.
Iron-fortified cereal
Fortified foods can be a great way to boost your iron intake, and cereal is an easy option. Just 1½ cups of Cheerios provides 12.6 mg of iron, about 70% of the daily recommendation, while 1¼ cups of Kellogg’s Special K delivers 10.9 mg of iron, about 60% of the daily value. For infants, research suggests that iron-fortified infant cereals can help reduce anemia risk. If cereal with milk isn’t your style, try adding it to nuts and dried fruit for a snack mix. Don’t forget to pair with vitamin C-rich foods, like berries, to enhance iron absorption.
What about iron supplements?
If you need to increase your iron levels, a supplement might be necessary, but it’s important to discuss with your health care provider first, as iron supplements should only be taken under medical supervision. Taking too much iron can lead to side effects like constipation, nausea and other health issues.
Bottom line
Stay proactive by adding some iron-rich foods to your diet, especially if you’re at high risk of deficiency. If you suspect you might be low on iron, talk with your medical provider.
Maxine Yeung is a dietitian and board-certified health and wellness coach.