Without sufficient iron, your body cannot produce enough hemoglobin, a substance in red blood cells.  The red blood cells carry oxygen to the body’s tissues.  If there is not enough oxygen you will feel weak, tired and irritable.

If you are deficient in iron your doctor may prescribe an iron supplement.  Take this supplement with a good source of vitamin C such as orange juice, broccoli or strawberries to increase absorption.  Avoid drinking coffee, tea or consuming calcium-rich foods or drink with meals containing iron rich foods or iron supplements as this inhibits absorption.

There are two forms of dietary iron: heme and nonheme.  Your body absorbs the most iron from heme sources.  Most nonheme iron comes from fortified foods and plant sources.

HIGH HEME IRON CONTAINING FOODS

oysters, clams, mussels

beef or chicken liver

canned sardines

beef and veal

poultry – chicken and turkey

tuna, salmon, haddock

NONHEME IRON CONTAINING FOODS

Breakfast cereals enriched with iron

Cooked beans – lima beans, kidney beans, chickpeas

Tofu

Enriched egg noodles

Split peas

Nuts – peanuts, pecans, walnuts, almonds, cashews, pistachios

Broccoli, spinach