What is Iron Rich Diet

Iron is a mineral that helps your body to produce hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen to your body’s tissues. Eating too little iron may cause you to feel weak and tired, and it can increase your risk of infection. Iron is naturally found in many foods, and many foods have iron added to them (iron-fortified foods).

You may need to follow an iron-rich diet if you do not have enough iron in your body due to certain medical conditions. The amount of iron that you need each day depends on your age, your sex, and any medical conditions you have. Follow instructions from your health care provider or a diet and nutrition specialist (dietitian) about how much iron you should eat each day.

What are tips for following this plan?

Reading food labels

• Check food labels to see how many milligrams (mg) of iron are in each serving.

Cooking

• Cook foods in pots and pans that are made from iron.
• Take these steps to make it easier for your body to absorb iron from certain foods:
  • Soak beans overnight before cooking.
  • Soak whole grains overnight and drain them before using.
  • Ferment flours before baking, such as by using yeast in bread dough.

Meal planning

• When you eat foods that contain iron, you should eat them with foods that are high in vitamin C. These include oranges, peppers, tomatoes, potatoes, and mango. Vitamin C helps your body to absorb iron.

General information

• Take iron supplements only as told by your health care provider. An overdose of iron can be life-threatening. If you were prescribed iron supplements, take them with orange juice or a vitamin C supplement.
• When you eat iron-fortified foods or take an iron supplement, you should also eat foods that naturally contain iron, such as meat, poultry, and fish. Eating naturally iron-rich foods helps your body to absorb the iron that is added to other foods or contained in a supplement.
• Certain foods and drinks prevent your body from absorbing iron properly. Avoid eating these foods in the same meal as iron-rich foods or with iron supplements. These foods include:
  • Coffee, black tea, and red wine.
  • Milk, dairy products, and foods that are high in calcium.
  • Beans and soybeans.
  • Whole grains.

What foods should I eat?

Fruits

Prunes. Raisins.

Eat fruits high in vitamin C, such as oranges, grapefruits, and strawberries, alongside iron-rich foods.

Vegetables

Spinach (cooked). Green peas. Broccoli. Fermented vegetables.

Eat vegetables high in vitamin C, such as leafy greens, potatoes, bell peppers, and tomatoes, alongside iron-rich foods.

Grains

Iron-fortified breakfast cereal. Iron-fortified whole-wheat bread. Enriched rice. Sprouted grains.

Meats and other proteins

Beef liver. Oysters. Beef. Shrimp. Turkey. Chicken. Tuna. Sardines. Chickpeas. Nuts. Tofu. Pumpkin seeds.

Beverages

Tomato juice. Fresh orange juice. Prune juice. Hibiscus tea. Fortified instant breakfast shakes.

Sweets and desserts

Blackstrap molasses.

Seasonings and condiments

Tahini. Fermented soy sauce.

Other foods

Wheat germ.

The items listed above may not be a complete list of recommended foods and beverages. Contact a dietitian for more information.

What foods should I avoid?

Grains

Whole grains. Bran cereal. Bran flour. Oats.

Meats and other proteins

Soybeans. Products made from soy protein. Black beans. Lentils. Mung beans. Split peas.

Dairy

Milk. Cream. Cheese. Yogurt. Cottage cheese.

Beverages

Coffee. Black tea. Red wine.

Sweets and desserts

Cocoa. Chocolate. Ice cream.

Other foods

Basil. Oregano. Large amounts of parsley.

The items listed above may not be a complete list of foods and beverages to avoid. Contact a dietitian for more information.

Summary

• Iron is a mineral that helps your body to produce hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen to your body’s tissues.
• Iron is naturally found in many foods, and many foods have iron added to them (iron-fortified foods).
• When you eat foods that contain iron, you should eat them with foods that are high in vitamin C. Vitamin C helps your body to absorb iron.
• Certain foods and drinks prevent your body from absorbing iron properly, such as whole grains and dairy products. You should avoid eating these foods in the same meal as iron-rich foods or with iron supplements.