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When to see a doctor. Risk factors. A Book: Taking Care of You. Nutritional Supplements at Mayo Clinic Store. Iron deficiency anemia signs and symptoms may include: Extreme fatigue Weakness Pale skin Chest pain, fast heartbeat or shortness of breath Headache, dizziness or lightheadedness Cold hands and feet Inflammation or soreness of your tongue Brittle nails Unusual cravings for non-nutritive substances, such as ice, dirt or starch Poor appetite, especially in infants and children with iron deficiency anemia.
More Information. Craving and chewing ice: A sign of anemia? Request an appointment. From Mayo Clinic to your inbox. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.
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You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Causes of iron deficiency anemia include: Blood loss. Blood contains iron within red blood cells. So if you lose blood, you lose some iron.
Women with heavy periods are at risk of iron deficiency anemia because they lose blood during menstruation. Slow, chronic blood loss within the body — such as from a peptic ulcer, a hiatal hernia, a colon polyp or colorectal cancer — can cause iron deficiency anemia.
Gastrointestinal bleeding can result from regular use of some over-the-counter pain relievers, especially aspirin. A lack of iron in your diet. Your body regularly gets iron from the foods you eat. If you consume too little iron, over time your body can become iron deficient. Examples of iron-rich foods include meat, eggs, leafy green vegetables and iron-fortified foods.
For proper growth and development, infants and children need iron from their diets, too. An inability to absorb iron. Iron from food is absorbed into your bloodstream in your small intestine.
An intestinal disorder, such as celiac disease, which affects your intestine's ability to absorb nutrients from digested food, can lead to iron deficiency anemia.
If part of your small intestine has been bypassed or removed surgically, that may affect your ability to absorb iron and other nutrients. Without iron supplementation, iron deficiency anemia occurs in many pregnant women because their iron stores need to serve their own increased blood volume as well as be a source of hemoglobin for the growing fetus.
These groups of people may have an increased risk of iron deficiency anemia: Women. Because women lose blood during menstruation, women in general are at greater risk of iron deficiency anemia.
Infants and children. Infants, especially those who were low birth weight or born prematurely, who don't get enough iron from breast milk or formula may be at risk of iron deficiency. Children need extra iron during growth spurts. If your child isn't eating a healthy, varied diet, he or she may be at risk of anemia.
People who don't eat meat may have a greater risk of iron deficiency anemia if they don't eat other iron-rich foods. Frequent blood donors. People who routinely donate blood may have an increased risk of iron deficiency anemia since blood donation can deplete iron stores.
Low hemoglobin related to blood donation may be a temporary problem remedied by eating more iron-rich foods. If you're told that you can't donate blood because of low hemoglobin, ask your doctor whether you should be concerned. However, left untreated, iron deficiency anemia can become severe and lead to health problems, including the following: Heart problems.
Iron deficiency anemia may lead to a rapid or irregular heartbeat. Your heart must pump more blood to compensate for the lack of oxygen carried in your blood when you're anemic. This can lead to an enlarged heart or heart failure.
Problems during pregnancy. In pregnant women, severe iron deficiency anemia has been linked to premature births and low birth weight babies. But the condition is preventable in pregnant women who receive iron supplements as part of their prenatal care.
Growth problems. In infants and children, severe iron deficiency can lead to anemia as well as delayed growth and development. Additionally, iron deficiency anemia is associated with an increased susceptibility to infections.
You can reduce your risk of iron deficiency anemia by choosing iron-rich foods. Choose iron-rich foods 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 Your body absorbs more iron from meat than it does from other sources.
Choose foods containing vitamin C to enhance iron absorption You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods.
Vitamin C is also found in: Broccoli Grapefruit Kiwi Leafy greens Melons Oranges Peppers Strawberries Tangerines Tomatoes. Preventing iron deficiency anemia in infants To prevent iron deficiency anemia in infants, feed your baby breast milk or iron-fortified formula for the first year.
By Mayo Clinic Staff. Jan 04, Show References. Kaushansky K, et al. Iron deficiency and overload. In: Williams Hematology. New York, N. Accessed Oct. Schrier SL, et al. Treatment of iron deficiency anemia in adults. Iron-deficiency anemia. American Society of Hematology.
Vitamin C: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements.
: Iron-rich foods| Good sources of iron | Iron is found in Cholesterol lowering variety Grape Wine Production Costs animal foods, plant foods and iron fortified products like breads, Dehydration in athletes and cereals. Menopause and exercise Irom-rich, Dehydration in athletes fatty acids have been food to promote Dehydration in athletes health, Iron-tich immune function, and support healthy growth and development Serum ferritin concentration, a measure of the body's iron stores, is currently the most efficient and cost-effective test for diagnosing iron deficiency [ ]. Plant foods containing non-haem iron can give you iron too. Heme iron is commonly found in animal products and is more easily absorbed by the body. What vegetables are high in iron? |
| Getting Enough Iron | August 4, Iron is an essential nutrient that plays an important role in many bodily functions. Its isoflavones may improve heart health and relieve menopausal symptoms. Editorial Sources and Fact-Checking. Sign up for free e-newsletters. |
| Vegetarian Foods That Are Loaded with Iron | Here are some foods that contain iron. Most have 1 to 2 milligrams of iron per serving. Some have more. footnote 3. Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet. Author: Healthwise Staff Medical Review: Kathleen Romito MD - Family Medicine Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator. Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. To learn more about Healthwise, visit Healthwise. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. ca Network. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Main Content Related to Conditions Healthy Eating. Important Phone Numbers. Topic Contents Overview Related Information References Credits. Top of the page. Overview What is the recommended daily amount of iron? footnote 1 , footnote 2 Recommended daily amount of iron from food Group Age Amount of daily iron Adults Ages 19 and older Ages 19 to 50 who menstruate 8 mg. Pregnant Ages 19 to 50 27 mg. Lactating breastfeeding Ages 19 to 50 9 mg. Adolescents Ages 9 to 13 Ages 14 to 18 8 mg. Is a bowl of cereal your breakfast of choice? Opt for a fortified version to start off your day with a dose of iron — Mayo Clinic recommends it as a way to up your iron total. Check the nutrition label for the amount of iron per serving. And be sure to opt for the box with the least amount of added sugar. Per the USDA , raisin bran has It is also an excellent source of fiber, a common characteristic of fortified cereals. The Mayo Clinic notes that dietary fiber can help relieve constipation and lower your odds of developing diabetes and heart disease. A 1-oz serving of raw pumpkin seeds without shells has 2. Add the seeds to homemade trail mix or bread or muffin recipes, or use them as a crunchy topping for yogurt, cereal, or salad. You may also try them alone for a quick and healthy snack — 1 oz packs 8. RELATED: 12 Easy Pumpkin Recipes. A common sushi sidekick, a cup of these raw green soybeans contains about 9. A cup of soybeans is also a good source of copper and an excellent source of manganese and fiber, as well as providing plant-based protein. Largeman-Roth recommends including soybeans in stir-fries or making an edamame dip. Soybeans make a tasty addition to pasta dishes, too, or you can simply enjoy them on their own, steamed and sprinkled with a little sea salt. Boiled black beans serve up 3. To rev iron absorption, pair them with healthy fare such as kale , bell peppers, broccoli , or cauliflower. As MedlinePlus notes, those foods are high in vitamin C, which is a nutrient that aids the absorption of non-heme iron. Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry. The recipe possibilities for a can of black beans are endless! RELATED: 10 Nutritious Family Dinners to Make With Beans. Another legume worth an honorable mention in the iron department is lentils. Cooked lentils offer an excellent source of the mineral with about 6. And they offer Fiber may help lower cholesterol and stabilize your blood sugar, according to the Harvard T. No matter how you prepare it, spinach is an excellent source of iron. Per the USDA , 1 cup of this healthy green frozen and then boiled delivers 3. Calcium is a powerhouse, notes the Mayo Clinic. It keeps your bones strong ; provides beneficial vitamin A for your vision and immunity ; and delivers vitamin E to help your vision, blood, brain, and skin. The same serving size of raw spinach, which is more loosely packed than when prepared cooked, gives you almost 0. RELATED: 11 High-Fiber Foods to Add to Your Diet. The seeds contain some iron — 1. Not to mention, they contain phosphorus, vitamin E, and zinc. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Leslie Barrie. Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. By opting for whole, nutritious foods in their diet, vegetarians can get enough iron. How Much Iron Do You Need Per Day? Heme vs. Common Foods Can Help You Get Enough Iron The good news is that a lot of common foods contain iron — from oysters and pumpkin seeds to fortified cereals and red meat. Here are 10 foods high in iron that can help you get all of the mineral you need. Editorial Sources and Fact-Checking. Resources Are We Underestimating the Prevalence of Iron Deficiency? Columbia University Irving Medical Center. September 3, Iron Deficiency Anemia: Symptoms and Causes. Mayo Clinic. January 4, National Institutes of Health Office of Dietary Supplements. August 17, Cleveland Clinic. March 15, Department of Agriculture. April 1, Eggs, Grade A, Large, Egg Whole. December 16, |
| Foods high in iron | Plant foods containing non-haem iron can give you iron too. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals. Some have more. Financial Services. A prolonged deficiency will produce anaemia. Garnish with orange and grapefruit segments or sliced strawberries. |
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