Get the Right Amount of Iron: Avoid Health Issues and Enjoy Nutrient-Dense Foods
Iron is an essential mineral that is required by the body for many important functions such as the formation of red blood cells, transportation of oxygen throughout the body, and the maintenance of healthy skin, hair, and nails. However, the excess amount in the body can lead to health problems such as liver damage and organ failure.
It is important to get the right amount through food rather than relying on supplements. This is because supplements can lead to excessive iron in the body and the risk of health issues.
The daily value (DV) percentage of iron in a serving size depends on the age and sex of the individual. For adult males and females, the DV for iron is 18 mg per day. However, for menstruating females, the DV for iron is 18 mg per day. Increasing to 27 mg per day during pregnancy. In this case, a 3.5 oz serving of sardines would provide around 8-12% of the DV for iron. It is important to note that organic iron found in animal products like sardines is typically more easily absorbed by the body than non-heme iron found in plant-based foods.
Pairing iron-rich foods with those high in vitamin C can help increase the absorption of iron in the body. Examples include citrus fruits, berries, tomatoes, and broccoli. Consuming such foods together can help ensure that the body is getting enough iron while avoiding excessive amounts.
Adult men and postmenopausal women need 8mg per day. For women of childbearing age, they need 18mg daily due to menstrual and pregnancy iron loss. Pregnant women require 27mg to support fetal growth.
Heme Iron
Grass Fed Red Meat
Contains 100% DV per 3-ounce serving.
15% DV per 3-ounce serving.
15% DV per 3-ounce serving.
Contains 12% DV per 3-ounce serving.
11% DV per 3-ounce serving.
Contains 10% DV per 3-ounce serving.
contains 11% DV per 3-ounce serving.
7% of DV per 3-ounce serving.
Heme Iron
Free range White Meat
Turkey breast is a lean source of protein and iron, with 3.8mg per 3.5 oz serving.
Chicken breast is another lean source of protein and iron, with 1.1mg per 3.5 oz serving.
Aside from being low in fat, quail meat contains 1.3mg per 3.5 oz serving.
Pheasant meat is rich in iron, with 1.2mg per 3.5 oz serving.
Goose meat is an excellent source of iron, providing 3.2mg of iron per 13.5 oz serving.
Heme Iron
Grass Fed Dairy
A cup contains 0.1 mg or 1% of the daily value.
1 cup contains 0.3 mg of iron, or 2% of the daily value.
1 tablespoon contains 0.4 mg, or 2% of the daily value.
One ounce of grass fed cheese contains 0.1 mg of iron, or 1% of the daily value.
Heme Iron
Seafood
These bivalve mollusks are the richest source of iron among all seafood. Just 3 ounces of clams contain around 23% of the daily value
A 3 ounce (85 grams) serving of raw Pacific oysters contains approximately 42% of the daily value.
Octopus is a lean protein, providing around 29% of the daily value of iron per 3.5 ounces.
A 3.5 oz serving of squid contains 9% of the daily value
A 3.5 oz serving of sardines would provide approximately 14% of the DV.
Non-Heme Iron
Roots
Contains 14% of the daily value per cup (boiled).
Provides 8% of the daily value per medium potato (baked with skin).
Contains 7% of the daily value per medium potato (baked with skin).
Contains 6% of the daily value of iron per cup (cooked).
Provides 2% of the daily value per cup (boiled and mashed).
Has about 2% of the daily value of iron per cup (boiled and mashed).
Contains 2% of the daily value per cup (sliced).
Non-Heme Iron
Beans and Legumes
Just 6 ounces of lentils contain around 37% of the daily value
A cup serving contains approximately 26% of the daily value.
6 oz serving provides around 24% of the daily value.
One cup serving contains 20% of the daily value.
A cup serving of lima beans provide approximately 20% of the DV.
6 oz serving of provide approximately 19% of the DV.
Just a cup serving of provide approximately 19% of the DV.
One cup provides approximately 49% of the DV.
Non-Heme Iron
Leafy Greens
One cup of cooked beet greens provides approximately 15% of the daily value (DV)
One cup of raw chopped kale contains approximately 6% of the daily value.
A 1-cup serving of spinach contains approximately 6% of the daily value.
One serving of collard greens provides around 10% of the daily value.
A one cup serving of dandelion greens provides approximately 9% of the Daily Value.
A 1-cup serving of cooked mustard greens provides approximately 20% of the Daily Value of iron
A serving of Swiss chard, which is typically around one cup provides about 4% of the daily value.
One cup (about 55 grams) of turnip greens provides about 15% of the daily value.
3.5 ounces, of watercress contains about 21% of the daily value of iron.
Non-Heme Iron
Organic Fruit
One cup of figs contains about 2.4mg, which is 13% of your daily iron needs.
A cup of avocados provides about 3% of the daily value.
Just one cup of mulberries contains about 1.8mg, which is 10% of your daily iron needs.
One cup of prunes contains about 3.3mg of iron, which is 18% of your daily iron needs.
one cup of dates provides about 10% of the daily value.
A cup of raisins contains about 2.6mg of iron, which is 14% of your daily iron needs.
Non-Heme Iron
Whole Grains
One cup of cooked Millet (174 grams) contains around 3.9 milligrams, which is approximately 22% of the daily value
A single serving of brewer’s yeast typically contains approximately 15% to 20% of the daily value.
Most cream of wheat products provide at least 10-15% of the recommended daily value of iron per serving
Generally, one cup (cooked) of white rice has approximately 4% of daily value, while one cup (cooked) of brown rice has approximately 5% of daily value
On average, one cup of wheat bran contains approximately 18% of the daily value.
Non-Heme Iron
Nuts and seeds
A serving of raw cashews (28 grams or 1 ounce) contains roughly 10% of the daily value.
A 1-ounce (28-gram) serving of almonds provides around 6% of the daily value.
A 28-gram serving of pecans provides about 4% of the daily value (DV)
One ounce of sesame seeds provides approximately 23% of the daily value
Non-Heme Iron
Organic Squash
A one-cup serving of cooked summer squash contains approximately 2% of the daily value.
A 1-cup serving of canned pumpkin contains approximately 3.4% of the daily value.
One cup of cooked yellow squash contains about 8% of the daily value.
Butternut squash provides about 10% DV per serving
A one cup serving of cooked acorn squash provides approximately 9% of the daily value.
A one-cup serving of cooked spaghetti squash provides approximately 2% of the daily value.
A 28-gram serving of pecans provides about 4% of the daily value
Did you know?
It is important to note that iron from plants is non-heme. Which needs to be combined with other molecules in the stomach before it can be absorbed in the small intestine.
The type of food you eat can impact how well your body absorbs non heme. Excessive intake of non-heme iron can interfere with the absorption of other minerals like zinc ,calcium and vitamin e.
Heme (Ferrous) iron found in meat, fish, seafood or poultry is easier to absorb. Food components in your intestines also play a role in helping the absorption of iron.
Bioavailability refers to the extent a substance or drug becomes completely available to its intended biological destination(s