Minerals

Dietary Iron

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Dietary Iron

  • Background
  1. See Iron Supplementation for pediatric requirements
  2. Typical iron adult intake: 15-18 g/day
  3. Typical iron absorption: 1.5 to 1.8 mg/day
    1. Only 5-10% of Dietary Iron is typically absorbed
    2. Absorption may increase to 15-50% in Iron Deficiency
  • Indications
  1. Iron Deficiency Anemia
  2. Increased requirements in menstruating women
  • Complications
  1. Excessive iron intake may result in Hemochromatosis
  • Preparations
  • Sources
  1. Heme-Iron (Better absorption by 2-3 fold)
    1. Liver
    2. Red meats
      1. Cooked beef (3 oz): 2.5 mg elemental iron
    3. Poultry
      1. Turkey or chicken (3 oz dark meat): 1.1 to 2.0 mg elemental iron
    4. Fish
  2. Non-Heme Iron
    1. Soybeans (0.5 cups cooked): 4.4 mg elemental iron
    2. Lentils (0.5 cups cooked): 3.3 mg elemental iron
    3. Spinach (0.5 cups cooked): 3.2 mg elemental iron
    4. Beans (0.5 cups cooked Kidney, lima, navy pinto): 1.8 to 2.2 elemental iron
    5. Apricots
    6. Peaches
    7. Prunes
    8. Apples
    9. Grapes
    10. Raisins
    11. Eggs
    12. Iron fortified foods
      1. Fortified breakfast cereals: 18 mg elemental iron per serving
  3. Baby Foods
    1. Brown rice cereal or oatmeal cereal (1 tbsp dry): 1.6 to 1.8 mg elemental iron
    2. Green Beans (6 oz): 1.8 mg elemental iron
    3. Lamb or Chicken: 1.2 mg in 2.5 oz baby food
    4. Peas (3.4 oz): 0.9 mg elemental iron
  • Food Interactions
  1. See Iron Supplementation
  2. Enhancers of iron absorption
    1. Heme iron (see above)
    2. Vitamin C (Ascorbic Acid)
  3. Inhibitors of iron absorption
    1. Polyphenol (in vegetables)
    2. Tannins (in tea)
    3. Phytate (in bran, cereal)
    4. Calcium (dairy products)
    5. Antacids (eg. Proton Pump Inhibitors, Maalox, Zantac)