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Why Iron
Iron is an important component of haemoglobin and myoglobin. Haemoglobin is the iron-containing protein in your red blood cells, and it transports oxygen in the blood. Myoglobin transports oxygen in the muscles.
Normal range for hemoglobin level
Female: 11.5 - 14.6 g/dL
Male: 12.3 – 16.3 g/dL
• Iron is involved in the electron transport system. This system controls the release of energy from cells.
• Iron is required for red blood cell production.
• Iron is required for a healthy immune system
Deficiency of haemoglobin and Blood Donation
The results of your hemoglobin screening test disqualify temporarily to donate blood , but will not disqualify
for future donations. If the hemoglobin is above 12.5 g/dL (11.0 g/dL for autologous donors) and there is no other cause for deferral, and will be allowable to donate blood.
Food Sources for Iron Content
The best sources of iron are foods with a high iron content and high iron bioavailability (i.e. are well absorbed).
There are two forms of iron in the diet - haem iron which is found in animal derived foods such as red meat, chicken, liver and eggs, and non-haem iron found in breakfast cereals, bread, legumes, textured vegetable protein, green leafy vegetables, legumes and nuts. Haem iron is well absorbed by the body (15-35%) whereas non-haem iron is more poorly absorbed (2-8%). Including vitamin C-rich foods with meals (e.g. juice or fruit with breakfast, capsicum in a stirfry, salad or fruit with a sandwich) also enhances
absorption of non-haem iron
Some substances in food inhibit the absorption of iron. Excessive intakes of tea, coffee and bran have an inhibitory effect. Consumption of these foods may need to be modified when iron status is poor.
Some studies recommend iron intakes of 17.5 mg/day for male distance runners and 23 mg/day for normally menstruating female distance runners. These intakes are particularly high and may not be achievable especially for females with lower energy intakes
Recomended Dietry Intake for Iron Content
| Age Limit | Iron |
| Infants 0 - 6 Months | 0.27 mg |
| Infants 7 - 12 Months | 11 mg |
| Childrens 1 - 3 Years | 7 mg |
| Childrens 4 - 8 Years | 10 mg |
| Males 9 - 13 Years | 8 mg |
| Males 14 - 18 Years | 11 mg |
| Males 19 - 30 Years | 8 mg |
| Males 31 - 50 Years | 8 mg |
| Males 51 - 70 Years | 8 mg |
| Males 70 plus Years | 8 mg |
| Females 9 - 13 Years | 8 mg |
| Females 14 - 18 Years | 15 mg |
| Females 19 - 30 Years | 18 mg |
| Females 31 - 50 Years | 8 mg |
| Females 51 - 70 Years | 8 mg |
| Females 70 plus Years | 8 mg |
| Pregnancy | 27 mg |
| Females during Lactation | 9 mg |
Food Sources
Bwelow table lists the food sources for rich iron content
| PROTEIN FOODS
|
Iron (mg)
|
| Liver, cooked 2 oz.
|
5
|
| |
| Beans, I cup cooked:
|
|
| Red, kidney, pinto
|
5
|
| Black-eyed peas
|
4
|
| Lentils
|
3
|
| Tofu, 8 oz
|
2.5
|
| Chile con carne w/ beans, 1 cup
|
3
|
| |
| Meat & poultry, 2 oz. cooked:
|
|
| Pork
|
2.5
|
| Beef
|
2
|
| Chicken
|
1
|
| |
| Eggs, 2
|
2
|
| Peanut Butter, 4 tablespoons
|
2
|
| Soup, split pea or bean
With pork, 1 cup
|
2
|
Tuna, 1/4 cup
With pork, 1 cup
|
1
|
Hot Dog, 2 average cooked
With pork, 1 cup
|
1
|
| BREADS & CEREALS
|
Iron (mg)
|
| Dry cereals, ľ cup or 1 oz.
|
18
|
| Buckwheat’s. Kix
|
8
|
| All Bran, Bran Chex, Life
|
4.5
|
| 40% Bran Flakes, Wheat Chex
|
4.5
|
| Cheerios, Golden Grahams
|
4.5
|
| Grapenut Flakes, Raisin Bran
|
4.5
|
| Special K, Wheaties
|
4.5
|
| 100% Bran
|
2.5
|
| Rice Chex, Rice Krispies,
|
2
|
| Corn Flakes
|
2
|
| |
| Cooked cereals, 1/2 cup:
|
|
| Cream of Wheat, Malt-o-Meal
|
8
|
| Wheathearts
|
8
|
| Wheatena, Oatmeal
|
0.5
|
| Flour tortillas, 1 average
|
1
|
| Corn tortillas, small 6
|
0.5
|
| Bread, whole wheat or enriched - 1 slice
|
0.5
|
| Noodles, Spaghetti, Macaroni,
enriched 1/2cup cooked
|
0.5
|
| Rice, brown or enriched white,1/2 cup cooked
|
0.5
|
| FRUITS & VEGETABLES
|
Iron (mg)
|
| Prune juice
|
4.5
|
| Figs, 5 medium
|
3
|
| Watermelon, 1 small slice
|
3
|
| Raisins, 1/2 cup
|
2.5
|
| Prunes, 5 medium
|
2
|
| Spinach, 1/2 cup cooked
|
2
|
| Dates, 5 medium
|
1.5
|
| Peas, 1/2 cup cooked
|
1.5
|
| Apple juice, 1/2 cup
|
1
|
| Banana, 1 medium
|
1
|
| Broccoli, 1 stalk or 1/2 cup
|
1
|
| Green beans, 1/2 cup cooked
|
1
|
| Potato, sweet or white, baked
|
1
|
| Strawberries, 3/4 cup
|
1
|
| Tomato, 1 medium raw
|
1
|
| |
| V-8 juice, 1/2 cup:
|
|
| Apple, 1 medium
|
0.5
|
| Apricot, 2 medium
|
0.5
|
| Cantaloupe, Honeydew
|
0.5
|
| Orange, 1 medium
|
0.5
|
| Pear, 1 medium
|
0.5
|
| MILK & MILK PRODUCTS
|
|
| Milk
|
contains very little iron
|
| Cheese
|
contains very little iron
|
| Cottage cheese
|
contains very little iron
|
| Yogur
|
contains very little iron
|
| Ice cream
|
..............
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INSTRUCTIONS FOR TAKING IRON (FERROUS SULFATE)
If you choose to take an iron supplement or your doctor has recommended one, the following instructions
may be helpful.
• Take with food.
• Eating Vitamin C with iron, helps increase absorb iron. Most vegetables and fruit contain Vitamin C
Refer below table for Foods Sources for Vitamin C
• Since iron can cause constipation, it is advisable that you drink plenty of fluids and eat raw fruits, vegetables,
and whole grain products. Check with your doctor if constipation becomes a problem.
• In addition to constipation, you may experience a mildly upset stomach and a darkening of your stool. If you
experience severe side effects, please call your doctor. He/she may reduce the dosage of your iron
supplement or advise a reduction in the number of times per day you take the pills.
Food Sources for Vitamin C
| Vitamin C Rich Food
|
Vitamin C Content (mg/average serving)
|
| Orange 1 whole
|
70
|
| Strawberries 1 cup
|
95
|
| Cantaloupe 1/4 melon
|
60
|
| Kiwi 1 whole
|
75
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| Guava 1 whole
|
165
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| Broccoli 1/2 cup
|
60
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| Brussels sprouts 1/2 cup
|
50
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| Tomatoes 1/2 cup
|
15
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| Spinach 1/2 cup
|
14
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| Kale 1/2 cup
|
120
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| Green Peppers 1/2 cup
|
65
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| Cabbage (raw) 1/2 cup
|
50
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Iron overload:
Iron overload is the general term used to describe an excess in total body iron. Humans are unique in lacking any effective means to excrete excess iron. As a consequence, the amount of iron within the body is physiologically controlled by meticulous control of iron absorption. Iron stores and absorption are reciprocally related, so that as stores increase, absorption decreases. Iron overload develops in conditions that alter or bypass the normal control of body iron content by regulation of intestinal iron absorption.
Find nutrition values for common foods »
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