What You Need To Know About Iron

Iron Rich Foods

Iron in food comes in two main forms: heme and non-heme.

Heme iron can be found in foods from animal sources (such as red meat, poultry, fish, seafood).
Non-heme iron comes from plant-based foods (such as dried fruits, molasses, whole grains, legumes, green vegetables, nuts, seeds).

Iron and Vitamin C

Most of the iron we consume is non-heme which the body doesn't absorb as well compared to foods that contain heme iron. Vitamin C increases the absorption of non-heme iron so combining foods that contain non-heme iron with vitamin C-containing foods can help increase your iron intake.

Here are some food combinations to help your body absorb iron:

Spinach and strawberry salad
Cereal with berries
Pasta with tomato sauce
Sautéed kale and red peppers
Oatmeal with blueberries
Leafy greens and lemon juice

Common Food Sources of Iron

See the table below for the iron content of some common foods.

Food Group	Food	Serving size	Iron (mg)

Vegetables and Fruit
	Spinach cooked	125 mL (½ cup)	3.4
	Asparagus, raw	6 spears	2.1
	Potato, with skin, baked	1 medium	1.9
	Snow peas, cooked	125 mL (½ cup)	1.7
	Turnip greens baked	125 mL (½ cup)	1.7
	Green peas, cooked	125 mL (½ cup)	1.3
	Tomato sauce	125 mL (½ cup)	1.2
	Kale, frozen, cooked	125 mL (½ cup)	0.6

Grain Products
	Cream of wheat, cooked	175 mL (¾ cup)	3.0
	Cereal, dry	30 g	4.6
	Oatmeal, instant, cooked	175 mL (¾ cup)	4.5
	Soda crackers	10 crackers	1.7
	Pasta, spaghetti, enriched, cooked	125 mL (½ cup)	1.0
	Granola bar, fruit and nut	1 bar	0.6

Milk and Alternatives	This food group contains very little of this nutrient

Meat and Alternatives
	Liver, cooked	75 g ( 2.5 oz)	9.7
	Beef, cooked	75 g ( 2.5 oz)	2.4
	Sardines, canned	75 g ( 2.5 oz)	2.2
	Clams, canned	75 g ( 2.5 oz)	2.0
	Seafood (shrimp, scallops, crab), cooked	75 g ( 2.5 oz)	1.4
	Tuna, light, canned in water	75 g ( 2.5 oz)	1.2

Non-Meat Sources
	Soybeans, dry, boiled	175 mL (¾ cup)	6.5
	Tofu, raw, prepared with calcium sulphate	175 mL (¾ cup)	5.2
	Lentils, cooked	175 mL (¾ cup)	4.9
	Pumpkin or squash seeds	60 mL (¼ cup)	4.7
	Beans (kidney, white, navy, pinto, black, adzuki), cooked	175 mL (¾ cup)	3.3
	Baked beans, canned	175 mL (¾ cup)	3.2
	Peas (chickpeas/garbanzo, black-eyed/cowpeas, split), cooked	175 mL (¾ cup)	2.9
	Sesame seeds, roasted	60 mL (¼ cup)	2.5
	Nuts (cashews, almonds, hazelnuts, macadamia, pistachio), without shell	60 mL (¼ cup)	1.4
	Eggs, cooked	2 large	1.2

Other	Blackstrap molasses	15 mL (1 Tbsp)	3.6

Iron Deficiency

Decreased iron levels in the blood can lead to what is referred to as iron deficiency anemia. This problem can lead to various symptoms such as fatigue, weakness, and pallor. Some people may not experience any symptoms.

Iron deficiency anemia can have various causes including:

Women with heavier menstrual flow
Individuals with higher iron needs including: infants, children, premenopausal women and pregnant women
Hemorrhage
Conditions that affect iron absorption such as digestive disorders (celiac disease or inflammatory diseases) or cancer
Vegetarianism and veganism

Most people with mild iron deficiency anemia won't notice it. Most common symptoms of iron defiency are:

Abnormal fatigue
Pale complexion
A rapid pulse
Increased shortness of breath during exercise
Cold hands and feet
Headaches
Dizziness
Decreased mental performance

Iron Supplements

Supplements can be useful to manage iron deficiency. Iron supplements or injections are used to increase the body's iron supply to promote hemoglobin production.

Oral iron supplements are available at the pharmacy. They can be prescribed or in some cases bought over the counter. Your iron levels should be checked through lab work before taking iron supplements.

Iron supplements can cause side effects such as a metallic taste, heartburn, nausea, constipation or dark stool. Always speak to a healthcare professional such as your pharmacist to determine if iron supplements would be beneficial.

Iron and Pregnancy

Pregnant women require 27 mg of iron per day and should not exceed 45 mg per day.

Iron is essential during pregnancy. It is a key component of proteins found in certain enzymes and in hemoglobin, which is responsible for oxygen transport. It is also crucial for the growth of the fetus and the placenta during the third trimester of pregnancy. It's for this reason, along with women's increased red blood cell mass, that women need to increase their iron intake during pregnancy.

The information in this resource is for general information purposes only and is not intended to replace informed medical advice. Consume foods according to any dietary guidelines you have been provided from a health care professional. Metro Ontario Pharmacies Limited assumes no legal liability for the accuracy, completeness or usefulness of the information.