Importance of Iron

Iron deficiency is the most common nutritional deficiency in the U.S., affecting 30-50% of infants under the age of two, teenage girls, pregnant women, and the elderly.  Iron deficiency is the leading cause of anemia in the U.S.

Iron is a carrier of oxygen to the tissues from the lungs in the form of hemoglobin and an important part of enzyme reactions in many tissues.  Too little of iron in the body can interfere with these functions and can even lead to death.

Recommendations for iron are different between men and women and between age groups.
Women (ages 19-50 years): 18 mg iron per day
Women (ages 19-50 years): 27 mg if pregnant; 9 mg if breastfeeding
Men (ages 19 years and older): 8 mg iron per day
Older women (ages 51+ years): 8 mg iron per day

Food	Amount	Iron (mg)
100% iron-fortified ready-to-eat cereal	¾ cup	18
Grits, instant	½ cup	7.1
Cream of Wheat	½ cup	5.2
Oatmeal, instant	½ cup	5
Soybeans, cooked	½ cup	4.4
White rice	1/3 cup	3
Spinach	½ cup cooked, 1 cup raw	3
Beef tenderloin	3 oz	3
Baked beans	1/3 cup	3
Vegetable or soy burger	1 patty	2.9
Soy milk	1 cup	2.7
Egg	1 whole	1