
Iron plays a number of critical roles in the body, which makes iron-rich foods an essential part of any balanced diet. Fortunately, plenty of great iron-rich foods fit into all kinds of diets, from low carb to plant-based.
According to Sarah Gold Anzlovar, RDN, a Boston-based nutritionist in private practice, “Most well known is that iron is a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body.”
According to research, iron deficiency is the most common nutritional deficiency globally — especially among children and pregnant women — and it affects up to 30 percent of both women and children in the United States.
Iron deficiency, a condition called anemia, makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic.
Needless to say, it’s vitally important to ensure that you keep up an adequate iron intake. With that said, read on to learn about some of the best healthy, iron-rich foods.
How Much Iron Do You Need Per Day?
According to the National Institutes of Health Office of Dietary Supplements, here’s how much iron different groups of people need per day:
Nonpregnant Women Ages 19 to 50 18 milligrams (mg)
Pregnant Women 27 mg
Women Age 51 and Older 8 mg
Men Age 19 and Older 8 mg
Infants and Children 7 to 15 mg, depending on age
Avoid Consuming Too Much Iron
The Office of Dietary Supplements cautions against taking in more than 45 mg of iron per day if you are a teenager or adult and more than 40 mg per day among those age 13 and younger.
Heme vs. Non-Heme Iron: What’s the Difference?
“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, a nutritionist and the author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. The Office of Dietary Supplements notes that meat, poultry, and seafood contain both heme and non-heme iron.
Heme iron is more easily absorbed by the body than plant-based non-heme iron, states the Cleveland Clinic. This means it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds. The Office of Dietary Supplements states that you should aim for nearly twice as much iron per day if you don’t eat meat.