Ironis an essential part of your diet and helps your body to grow and develop properly.
This mineral is naturally found in many foods, and you could takeiron supplements, as well.
Your body needs iron to makehemoglobinandmyoglobinproteins in your blood that distribute oxygen.
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Its also used to make some hormones.
This article looks at iron-rich foods from multiple categories and how much iron you should probably maintain your health.
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Are You At Risk?
That can make it difficult when you’re comparing different types of food.
Iron-Rich Meat
Packed with the more absorbable heme form, meat is a good source of iron.
Some types have more than others, though.
Liver
Liver has a bad reputation for flavor.
But theres no denying its a good choice when it comes to iron.
In a 3 oz.
Concerns include high vitamin A levels and the risk oftoxoplasmosisif its undercooked.
Both of these things can harm your baby.
Organ Meat
Other organ meats are rich in iron, as well.
Theyre sometimes called offal.
Iron content varies by throw in and source of organ meat.
Red Meat
Red meats come from mammals.
Lean meats are generally recommended as healthier options than higher-fat types.
In a 3 oz.
During pregnancy, themercury in fishis of concern.
Be sure to ask your healthcare provider whats safe for you and your baby.
Shellfish
Some shellfish, especially clams, are excellent choices for iron.
The amount of iron in a 3 oz.
serving is:
Fish
Some fish are good sources of iron.
serving includes:
Iron-Rich Fruits
Many fruits contain iron.
But its non-heme iron.
That means you wont absorb as much, so it’s crucial that you eat more.
The amount in a 3 oz.
serving is:
Other
Some foods outside of these categories are rich in iron, as well.
Iron Supplements
Iron supplementsare a valid option for increasing your iron intake.
Supplements arent regulated by the U.S. Food and Drug Administration.
It doesnt guarantee safety or effectiveness.
Foods That Aid Absorption
Some foods can help youabsorb iron better.
These include:
Vitamin C supplementsmay help, as well.
Summary
Iron is a crucial mineral for getting oxygen to your tissues.
Animal-based sources contain heme iron.
Plant-based sources contain non-heme iron.
Your body absorbs heme about three times as well.
it’s possible for you to also take iron supplements.
Certain foods, like orange juice and peppers, can help with absorption.
Too Much Iron?
Side effects of excessive iron include:
A Word From Verywell
Iron is important.
But its important to keep your levels in the right range for you.
you might end up with too much, which can cause problems just like a deficiency does.
If you suspect a deficiency or arent sure youre getting enough iron, talk to your healthcare provider.
Frequently Asked Questions
Fortified breakfast cereals.
They contain 100% of the recommended daily amount of iron.
Next on the list is oysters, then white beans andbelieve it or notdark chocolate.
The fastest way is to take an iron supplement or get an intravenous (IV) iron infusion.
It can also help to take vitamin C, which helps with absorption.
National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for consumers.
National Institutes of Health, National Heart, Lung, and Blood Institute.Iron-deficiency anemia.
American Red Cross.Iron-rich foods.
National Health Service.Foods to avoid in pregnancy.
American College of Obstetrics and Gynecology.Nutrition during pregnancy.
Academy of Nutrition and Dietetics: eatright.org.Foods to fight iron deficiency.
American Red Cross Blood Servies.Iron rich foods.
National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for health professionals.
