Iron
Mineral
- Protein in blood carries oxygen from lungs to the body
- Iron deficiency anemia causes fatigue, shortness of breath
- Untreated anemia, low oxygen can damage organs
Health Benefits:
- essential for blood production
- improve focus, concentration
- improve energy levels
- boost immune system
Low intake of Iron
Symptoms of low Iron intake
- Chest pain, Shortness of breath
- Cold hands, feet
- Fatigue, Weakness
- Headache, Lightheaded
- Pica (non-food cravings)
- Tongue soreness
Causes of low Iron intake
- Can cause behavioral changes
- Can cause higher risk of complications before, after pregnancy
- Can cause long term motor, cognitive, socioemotional behavior
- Can cause significant cognitive impairment
- Can increase risk of heart conditions, heart failure
- Can increase risk of infections
Excess intake of Iron
Symptoms of excess intake of Iron
- Abdominal, joint pain
- Chronic fatigue
- Hair loss
- Loss of period
- Nausea, vomiting, constipation
- Skin color changes
At risk for excess Iron
- Can cause chronic liver disease, cirrhosis, liver cancer
- Can cause depression
- Can cause elevated blood sugar
- Can cause heart failure, irregular heart rhythms
- Can cause hypothyroidism
- Can cause immune system dysfunction
Iron Content in Foods
Foods High in Iron
| Food | Serving Size | Iron |
|---|---|---|
| Chicken livers | 4 oz | 11 mg |
| Pumpkin seeds/pepitos | 1 cup | 9.5 mg |
| Skirt steak | 6 oz | 9.3 mg |
| Chili w/beans, canned | 1 cup | 8.8 mg |
| Bran flakes | 1 cup | 8.4 mg |
| Cheerios | 1 cup | 8.1 mg |
| Morel mushrooms | 1 cup | 8 mg |
| Eastern oysters, cooked | 3 oz | 8 mg |
| Coconut milk | 1 cup | 7.5 mg |
| Grits, prepared | 1 cup | 7.1 mg |
| Blueberries, canned, wild | 1 cup | 7 mg |
| Potato, baked, medium | 1 serving | 7 mg |
| Chocolate, dark 45-59% cacao | 3 oz | 7 mg |
| Cashews | 1 cup | 6.7 mg |
| White beans, cooked, large | 1 cup | 6.6 mg |
| Peanut butter, chunky | 2 Tbsp | 5.6 mg |
| French bread | 1 slice | 5.4 mg |
| Bagel, onion, sesame, poppy 4" | 1 serving | 5.4 mg |
| Red kidney beans | 1 cup | 5.3 mg |
| Oat bran | 1 cup | 5 mg |
| Baked beans | 1 cup | 5 mg |
| Baking chocolate, unsweetened | 1 oz | 5 mg |
| Trail mix, w/chocolate chips, nuts, seeds | 1 cup | 5 mg |
| Oatmeal, instant fortified w/iron | 1 cup | 5 mg |
| Tofu | 1 cup | 4.9 mg |
| Liverwurst spread | 1 cup | 4.9 mg |
| Granola, homemade | 1 cup | 4.8 mg |
| Milk and soy chocolate drink | 1 cup | 4.5 mg |
| Sesame seed, toasted | 1 oz | 4.2 mg |
| Beans, great northern | 1 cup | 4 mg |
Foods Low in Iron
| Food | Serving Size | Iron |
|---|---|---|
| Chicken breast | 3 oz | 1.1 mg |
| Egg noodles, enriched | 1 cup | 1.2 mg |
| Peas, frozen | 1 cup | 1.2 mg |
| Almonds | 1 cup | 1.3 mg |
| Pistachios | 1 cup | 1.3 mg |
| Bagel chips, plain | 1 oz | 1.4 mg |
| Potato chips, lightly salted | 1 cup | 1.4 mg |
| Corn chips | 1 cup | 1.7 mg |
| Milk chocolate coated raisins | 1 cup | 1.7 mg |
| Black bean soup | 1 cup | 1.9 mg |
| Whole wheat pasta | 1 cup | 2 mg |
| Oatmeal, cooked | 1 cup | 2.1 mg |
| Peas | 1 cup | 2.1 mg |
| Ground beef | 3 oz | 2.2 mg |
| Chia seeds | 1 oz | 2.2 mg |
| Ground pork | 6 oz | 2.2 mg |
| Bran muffin, English muffin | 1 each | 2.3 mg |
| Waffle, 4" | 1 each | 2.3 mg |
| Atlantic mackerel, cooked | 6 oz | 2.7 mg |
| White rice, medium grain | 1 cup | 2.8 mg |
| Asparagus | 1 cup | 2.9 mg |
| Biscuit, 4" | 1 serving | 2.9 mg |
| T-bone steak, grilled | 3 oz | 3 mg |
| New England clam chowder | 1 cup | 3 mg |
| Pretzels | 2 oz | 3.1 mg |
| Tofu, firm | 1 cup | 3.4 mg |
| Lentils | 1 cup | 3.5 mg |
| Black beans, cooked | 1 cup | 3.6 mg |
| Tropical trail mix | 1 cup | 3.7 mg |
References
Food Sources of Iron: Standard portion, Smaller portion. (n.d.). Dietary Guidelines for Americans, 2020-2025. Retrieved November 6, 2023, from https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1
Iron deficiency anemia: Diagnosis and Treatment. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355040
Foods Highest in Iron. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/iron/all/highest/household/common+sr+fndds+branded/no
Iron. (2023). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Iron, Fe (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1089
Nutrients: Iron, Fe (mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/iron.pdf
Nutrients: Iron, Fe (mg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Iron-Food.pdf
Nutrients: Iron, Fe (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Iron-Content.pdf
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