A major difference
The ease with which iron is absorbed by the body depends on the iron source
. While iron from animal sources is easily absorbed, iron from plant sources is about seven times harder to absorb.
| CHILDREN |
TEENS |
SOURCES |
| HEME |
ANIMAL |
Meat, organ meat, poultry, fish and seafood |
| NON-HEME |
PLANT-BASED |
Dark green vegetables, whole and enriched grains, legumes |
Maximizing absorption
Luckily, there are ways to increase your iron absorption.
- Pair iron-rich plant foods with animal products.
- Pair iron-rich plant foods with a source of vitamin C (strawberries, kiwis, peppers, citrus fruit, tomatoes, cantaloupe, broccoli).
Certain substances, including ones found in tea and bran, can inhibit iron absorption.
- It’s better to eat these foods between iron-rich meals.
Ladies, pay attention to your iron intake!
Women need twice as much daily iron as men.
- Make sure to include good sources of iron in your daily diet!
Add : (These are all plant sources! Contradictory, you say?)
- frozen spinach to your sauces.
- lentils to your soups.
- dried pumpkin seeds to your snacks.
Iron? Yes, but how much…
| Daily iron requirement |
| Age group |
Men |
Women |
| Children aged 4 to 8 |
10 mg |
10 mg |
| Children aged 9 to 13 |
8 mg per day |
8 mg per day |
| Teens aged 14 to 18 |
11 mg per day |
15 mg per day |
| Adults aged 19 to 50 |
8 mg per day |
18 mg (until menopause) |
| Adults over 50 |
8 mg per day |
8 mg per day |
| Pregnant women |
|
27 mg per day |
What does it do?
Iron triggers chemical reactions in our cells, carries oxygen to our tissues and muscles, and ensures there are enough red blood cells in our blood.
Unmet needs
With 25% of the world’s population suffering from low iron, this condition is the most common nutritional deficiency. Women of childbearing age, pregnant women, premenopausal women with heavy menstrual bleeding and children aged 0 to 18 are most at risk. In Quebec, the majority of women aged 18 to 49 do not get enough iron. When iron levels are too low, this can lead to anemia.
When anemia sets in…
This condition is characterized by a shortage of red blood cells or hemoglobin in the blood. While there are several types of anemia, the most common is iron deficiency anemia, which is often caused by a poor diet lacking in iron and significant blood loss. The onset and intensity of the symptoms depend on the severity of the anemia. Symptoms include:
- Fatigue
- Pale skin
- Headaches
- Cold hands and feet
- Dizziness
- Weakened immune system (more susceptible to infections)
Do I need to take a supplement?
As with all vitamins and minerals, the best thing you can do is to eat enough iron-rich foods. Taking supplements is more of a “plan B.” People at higher risk and individuals who need to reverse a deficiency can be prescribed supplements by their doctor. It’s recommended that pregnant women take a daily multivitamin that contains 16 to 20 mg of iron. Since taking an iron supplement sometimes causes side effects such as nausea or constipation, it’s best to take it with food.
Your iron intake at a glance
Here are the main sources of iron.
Animal iron
| Food name |
Serving size |
Iron content |
| Clams, canned |
100 g |
28 mg |
| Pork liver, cooked |
100 g |
18 mg |
| Chicken liver, cooked |
100 g |
13 mg |
| Oysters, raw or cooked |
100 g (4-6 medium) |
7 mg |
| Mussels, cooked |
100 g (12 medium) |
6.7 mg |
| Beef liver, cooked |
100 g |
6.5 mg |
| Blood sausage, cooked |
100 g |
6 mg |
| Veal liver, cooked |
100 g |
5 mg |
| Horse meat, cooked |
100 g |
5 mg |
| Beef (various lean cuts), cooked |
100 g |
3.2 mg |
| Shrimp, cooked |
100 g (16-18) |
3.0 mg |
| Atlantic sardines, canned |
100 g (6-8) |
2.9 mg |
| Chicken (white or dark meat), cooked |
100 g |
1.4 mg |
Plant iron
| Food name |
Serving size |
Iron content |
| Tofu (regular, medium-firm or firm) |
100 g |
5 mg |
| Pumpkin seeds |
60 mL (¼ cup) |
5 mg |
| Quinoa, cooked |
175 mL (¾ cup) |
2.4 mg |
| Ready-to-serve All Bran fortified cereal |
30 g |
4 mg |
| Ready-to-serve bran flake cereal |
30 g |
3.9 mg |
| White beans, canned and cooked |
125 mL |
3.8 mg |
| Black strap molasses |
15 mL (1 tbsp.) |
3.6 mg |
| Lentils, cooked |
125 mL (½ cup) |
3.5 mg |
| Cream of wheat, instant |
175 mL (¾ cup) |
3 mg |
| Spinach, cooked |
125 mL (½ cup) |
3.4 mg |
| Baby cereal, dry |
30 mL (2 tbsp.) |
2.4 mg |
| Potato, baked with skin |
173 g (1 medium) |
1.9 mg |
| Soybeans (edamame), cooked |
125 mL (½ cup) |
1.9 mg |
| Tomatoes, canned |
125 mL (½ cup) |
1.8 mg |
| Soybeans, roasted |
60 mL (¼ cup) |
1.7 mg |
| Mixed nuts with peanuts |
60 mL (¼ cup) |
1.3 mg |
| Raisins |
1 small box |
0.8 mg |
| Apricots, dried |
21 g (6 halves) |
0.6 mg |
- Health Canada, Canadian Nutrient File, version 2007b.
