Iron deficiency anemia is also a problem with kids who are picky eaters. To respond to iron deficiency in children, infant and toddler formulas and other foods are fortified with iron. Infants are often prescribed an iron supplement from their pediatrician.
The flow of oxygen from the lungs to other parts of the body is necessary to ensure a healthy life. When iron is ample, it is stored in muscles and used appropriately.
All of this makes iron an essential mineral. An absence of iron can lead to severe organ failure. It can also delay normal infant motor function, affect the mental functions of teenagers, and increase the risk of premature births in pregnant women.
A slight deficiency in iron causes anemia fatigue,weakness, and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements.
The recommended intake for iron is:
■Kids 1-3 years old: 7 mg/day
■Kids 4-8 years old: 10 mg/day
■Teenagers 9 - 13: 8 mg/day
■Teenagers 14 - 18: 11 mg/day for boys & 15 mg/day for girls
■Males 19+: 8 mg/day
■Females 19-50: 18 mg/day
■Females 51+: 8 mg/day
■Pregnant Females: 27 mg/day
Iron from natural food sources, like the ones listed below, are considered safe and healthy.
Iron Rich Foods containing Heme iron, is easily absorbed by your body and foods with heme iron include beef, pork, chicken, fish, turkey, veal, liver and seafood.
■Clams - 23.8 mg per 3 oz
■Oysters - 7.8 mg per 3 oz
■Liver per 3 oz
■Chicken - 8 mg
■Beef - 5.8 mg
■Mussels - 5.7 mg per 3 oz
■Sardines - 2.4 mg per 3 oz
■Turkey - 1.6 mg per 3 oz
■Beef per 3 oz
■Extra lean ground - 2.5 mg
■Prime rib - 2.1 mg
■Short rib - 2 mg
■Rib eye - 1.7 mg
■Sirloin - 1.6 mg
■Lamb chop - 2.1 mg per 3 oz
■Egg - 1.2 mg per 2 large eggs
Non-heme iron isn't absorbed easily by your body. These are the foods you see on the sides of cereal boxes and other carbohydrate type foods (breads, pastas, lentils, peas and beans). Nuts and seeds contain some non-heme iron as well as dark leafy vegetables. Don't forget about egg yolk either
■Pumpkin seeds - 8.6 mg per 1/4 cup
■Firm Tofu - 8 mg per 3/4 cup
■Beans per 3/4 cup cooked
■White beans - 5.8 mg
■Red kidney beans - 3.9 mg
■Soybeans: 3.4 mg
■Lentils - 4.9 mg per 3/4 cup cooked
■Some whole-grain breakfast cereals (per cup)
■Total - 18 mg
■Raisin Brain - 10.8 mg
■Cheerios - 8.9 mg
■Special K - 8.7 mg
■All-Bran - 5.5 mg
■Baked potato with skin - 2.7 mg
■Chickpeas - 2.4 mg per 3/4 cup cooked
■Blackstrap Molasses - 3.6 mg per Tbsp
■Prune juice - 3.2 mg per cup
■Dried fruits per 1/2 cup
■Peaches - 1.6 mg
■Raisins - 1.4 mg
■Plums - 1.3 mg
■Apricots - 1.2 mg
■Nuts per 1/4 cup:
■Cashew: 1.7 mg
■Almonds: 1.4 mg
■Pistachio: 1.2 mg
■Walnuts: 0.9 mg
■Pecan: 0.7 mg
Other Iron rich foods Iron content RDA % Calories
- Thyme ground 124mg 688% * 276
- Curry Powder 58mg 321% * 233
- Oat & Wheat Bran 45mg 250% * 330
- Cinnamon ground 38mg 210% * -
- Garam Masala 33mg 183% * 380
- Rosemary 30mg 167% * 330
- Oxo cube 24.5mg 136% * 230
- Paprika 24mg 133% * 290
- Bran Flakes 20mg 111% 320
- Ready Brek 13.2mg 73% 373
- Special K cereal 13mg 73% 370
- Bran Wheat 13mg 73% 205
- Sesame Seeds 10mg 55% 11
- Black Treacle 9.2mg 54% 260
- Soya flour low fat 9mg 50% 350
- Wheatgerm 8.5mg 49% 300
- Liquorice 8mg 44% 310
- Cashew Nuts 6.2mg 34% 610
- Blackcurrants canned 5mg 28% 45
- Figs dried 4.2mg 23% 205
- Bombay Mix 3.8mg 21% 500
- Lentils boiled 3.5mg 19% 100
- Apricots ready-to-eat 3.5mg 19% 160
- Hazelnuts 3.2mg 19% 650
- Almonds 3mg 17% 600
- Twiglets 3mg 17% 380
- Soya beans 3mg 17% 140
- Malt bread 2.8mg 16% 270
- Wholemeal bread 2.7mg 15% 215
- Red Kidney beans 2.5mg 14% 100
- Watercress 2.2mg 14% 23
Iron benefits
• Helps for Proper Brain Functioning: As it helps for the smooth transportation of oxygen, of which brain utilizes about 20%, iron is directly associated with the health and proper functioning of brain.
• Hemoglobin Formation: The prime function of iron is to help for the formation of hemoglobin, in addition to giving red color to the blood.
• Helps for Proper Muscle Functioning: Iron is found in muscle tissues and helps for the contraction of muscles. Other obvious benefits as a result of the balanced intake of high iron foods are proper synthesis of neurotransmitters, eliminating fatigue, improved metabolism, and enhanced concentration.
• Helpful to Treat Anemia: Anemia is a severe condition that occurs due to the deficiency of food. With the right intake of iron enriched food items, one could easily overcome this situation.
• Helps to Alleviate the Symptoms of Restless Leg Syndrome: Decreased level of iron in blood is regarded as one of the major causes for the onset of Restless Leg Syndrome. However, proper intake of iron supplements and foods containing iron can help you to cure this condition.