Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency (anemia).
Good sources of iron
Good sources of iron include:
- liver
- meat
- beans
- nuts
- dried fruit, such as dried apricots
- whole grains, such as brown rice
- fortified breakfast cereals
- soybean flour
- most dark-green leafy vegetables, such as watercress and curly kale
Many people think that spinach is a good source of iron, but spinach also contains a substance that makes it harder for the body to absorb the iron from it.
Tea and coffee also contain a substance that can make it harder for the body to absorb iron. Avoid drinking tea and coffee with meals or immediately after, as this could help improve your iron levels
Although liver is a good source of iron, do not eat it if you are pregnant. This is because it is also rich in vitamin A, large amounts of which can damage your unborn baby.
How much iron you need
The amount of iron you need is:
- 8.7mg a day for men
- 14.8mg a day for women
Most people should be able to get all the iron they need by eating a varied and balanced diet. If you take iron supplements, do not take too much because this could be harmful.
Taking 17mg or less a day of iron supplements is unlikely to cause any harm. However, continue taking a higher dose if advised to by your GP.
Women who lose a lot of blood during their monthly period may need to take iron supplements. Speak to your GP or a registered dietitian for more advice.
Iron deficiency
Iron deficiency is known as ‘anaemia’ and symptoms include:
- Tiredness and lack of energy
- Pale skin
- Prone to infections
- Brittle hair and nails
- Heart palpitations
Speak to your GP for more advice about Anaemia.
Taking too much iron
The side effects of taking high doses of iron include:
- constipation
- nausea
- vomiting
- stomach pain
Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.
FAQs
Foods rich in iron include:
- Red meat, pork and poultry.
- Seafood.
- Beans.
- Dark green leafy vegetables, such as spinach.
- Dried fruit, such as raisins and apricots.
- Iron-fortified cereals, breads and pastas.
- Peas.
Making drinks and smoothies with iron-rich foods, like spinach, kale, and prunes can increase a person's iron intake. Vitamin C sources, such as orange and kiwi fruit juices can also benefit iron absorption.
What to eat if you have iron deficiency? ›
Good sources of iron include:
- dark-green leafy vegetables, such as watercress and curly kale.
- iron-fortified cereals or bread.
- brown rice.
- pulses and beans.
- nuts and seeds.
- meat, fish and tofu.
- eggs.
- dried fruit, such as dried apricots, prunes and raisins.
Undiagnosed or untreated iron-deficiency anemia may cause serious complications such as fatigue, headaches, restless legs syndrome, heart problems, pregnancy complications, and developmental delays in children. Iron-deficiency anemia can also make other chronic conditions worse or cause their treatments to work poorly.
How do I boost my iron overnight? ›
14 Healthy iron-rich drinks include:
- Apple juice.
- Apricot nectar.
- Beef broth.
- Beet juice.
- Cocoa using natural cocoa powder.
- “Green” smoothies. Usually containing ingredients such as kale, spinach, celery, Swiss chard, wheatgrass, cucumber, parsley, and mint. ...
- Orange juice.
- Grapefruits juice.
Soy proteins can reduce absorption from plant sources. Tea, coffee and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body. Phytates and fibres found in wholegrains such as bran can reduce the absorption of iron and other minerals.
What snacks are high in iron? ›
- Strawberries.
- Watermelon.
- Raisins.
- Dates.
- Figs.
- Prunes.
- Prune juice.
- Dried apricots.
Haem iron can be found in:
- meat — beef, lamb, pork, and kangaroo.
- poultry — chicken, turkey, and eggs.
- seafood — salmon, sardines and tuna.
- organ meats — liver, kidney and pate.
Peanut butter is rich in iron and can be used as a spread or served to children. Peanut butter contains 0.56 mg iron per tablespoon. White beans are good when it comes to iron, providing 8 mg per serving.
Are bananas high in iron? ›
Bananas may be high in fiber but are low in iron (about 0.4 mg/100 g of fresh weight). Bananas are a popular fruit around the world, and a staple food in many countries, especially those in Latin America, Asia, and Africa. Bananas are botanically considered a berry and nutritious food, but they are not high in iron.
Avocado, strawberries, watermelon, raisins, dates, figs, prunes dried apricots, and dried peaches are iron-rich fruits. Iron is a mineral the body uses to make hemoglobin, a protein in red blood cells that transports oxygen throughout the body.
What is the number one cause of low iron? ›
What is the most common cause of iron-deficiency anemia? Losing blood is the most common reason people develop iron-deficiency anemia. Some common reasons include: Bleeding in your gastrointestinal (GI) tract, which may cause bright red blood, or dark, tarry or sticky appearing stool.
How to check iron levels at home? ›
How do I use an at-home iron test?
- Order a kit online or at a local pharmacy.
- Use the provided testing materials to perform a finger prick.
- Collect a blood sample.
- Send the sample to a laboratory.
- Wait for the results.
Iron-rich drinks include apple juice, apricot nectar, beef broth, beet juice, cocoa using natural cocoa powder, “green” smoothies, orange juice, pea protein smoothies, prune juice, tomato juice, and spinach juice.
How do I check my iron levels at home? ›
How do I use an at-home iron test?
- Order a kit online or at a local pharmacy.
- Use the provided testing materials to perform a finger prick.
- Collect a blood sample.
- Send the sample to a laboratory.
- Wait for the results.
The only reliable way of telling if you are iron deficient is through a blood test to look at your iron levels and to check for anaemia. You may also need other tests to find out what is causing the iron deficiency. You doctor may refer you to a specialist.
How long does it take to get iron levels up? ›
Oral iron supplements usually start working in about 3 to 7 days. Symptoms of iron deficiency should start to improve after 2 to 4 weeks of supplementation, but your hemoglobin levels could take up to 2 months to return to normal. Common side effects of iron supplements include constipation, nausea, and stomach pain.
