Iron

Iron is a trace mineral which is a necessary part of cell respiration (the way cells generate energy). It can be found in a number of foods during any season of the year. The U.S. RDA for iron, as set by the Food and Nutrition Board of the National Academy of Sciences, is 15 milligrams per day for women 19 to 50 years of age and 10 milligrams per day for men 25 to 50 years of age.

Iron is important for many reasons:

• It combines with protein to make hemoglobin, the red substance of blood which carries oxygen from the lungs to muscles, brain, and other parts of the body.
• It helps cells use oxygen.

The ability of the body to absorb and utilize iron from different foods varies. The iron in meat, poultry, and fish is absorbed and utilized more readily than iron in other foods. The presence of these animal products in a meal increases the availability of iron from other foods. The presence of vitamin C in a meal also increases iron absorption according to need. The body absorbs iron more efficiently when iron stores are low during growth spurts or pregnancy. The most common indication of poor iron status is iron deficiency anemia, a condition in which red blood cells are reduced. This condition may result from inadequate intake of iron or from blood loss.

How To Prepare Foods To Retain Iron

Iron is lost in cooking some foods even during the best conditions. To retain iron:

• Cook vegetables in a minimal amount of water
• Cook for the shortest possible time

Dietary Sources

Eating a variety of foods that contain iron is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich sources of iron. Most of these foods can be purchased from local producers.