Adults with normal intestinal function have very little risk of iron overload from dietary sources of iron [ 2]. However, supplements containing 25 mg iron or more can reduce zinc absorption and plasma zinc concentrations [ 3, 87, 88]. High-dose iron supplements can also cause gastrointestinal effects, including gastric upset, constipation, nausea, abdominal pain, vomiting, and diarrhea [ 5, 89]. Taking iron supplements with food can help minimize these adverse effects. Case reports, some involving doses of 130 mg iron, suggest that some people develop even more serious gastrointestinal effects, including gastritis and gastric lesions (along with iron deposits in the gastric mucosa in some cases) [ 90-93]. The richest sources of heme iron in the diet include lean meat and seafood [ 19]. Dietary sources of nonheme iron include nuts, beans, vegetables, and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal, and other grain products [ 2, 3, 5]. Breast milk contains highly bioavailable iron but in amounts that are not sufficient to meet the needs of infants older than 4 to 6 months [ 2, 20]. Red meat, including beef, is a good source of the type of iron that your body can use very easily. So, you may want to watch out for eating too much if you have hemochromatosis. Red meat can be a healthy part of a well-rounded diet if eaten in moderation. Organ meat and game meats

Whittaker P. Iron and zinc interactions in humans. Am J Clin Nutr 1998;68:442S-6S. [ PubMed abstract] In general, you also tend to need more iron to make up for what is lost during menstrual cycles. Women and people AFAB and are 51 and older should aim for 8 mg of iron daily. To properly manage iron levels in the body and lessen the chance of aggravating symptoms or complications from hemochromatosis, you might try avoiding or limiting certain foods and drinks. Excess red meat If you choose not to consume meat and fish, then be sure to include plant-based sources of protein such as legumes (dried beans, lentils and split peas), nuts, seeds and tofu with each meal,” advises Zumpano. “Be sure to pair non-heme iron foods with vitamin C to increase the absorption of iron.Vitamin C is found in citrus fruits (lemon, lime, orange, kiwi and grapefruit), strawberries, tomatoes, broccoli and spinach.” How much iron you needCampbell RR, Hasinoff B, Chernenko G, Barrowman J, Campbell NR. The effect of ferrous sulfate and pH on L-dopa absorption. Can J Physiol Pharmacol 1990;68:603-7. [ PubMed abstract] People in developed countries such as the UK tend to be less likely to have low iron levels due to greater access to nutritious foods. 10 However, there are reasons why someone might become deficient in iron, and these include: Cavill I, Auerbach M, Bailie GR, Barrett-Lee P, Beguin Y, Kaltwasser P, et al. Iron and the anaemia of chronic disease: a review and strategic recommendations. Curr Med Res Opin 2006;22:731-7. [ PubMed abstract] Plant foods containing non-haem iron can give you iron too. If you follow a plant-based diet, you will need to eat about 80% more iron to meet your dietary requirements. For infants from birth to 6 months, the FNB established an AI for iron that is equivalent to the mean intake of iron in healthy, breastfed infants. Table 1: Recommended Dietary Allowances (RDAs) for Iron [ 5] Age

Iron is an essential mineral responsible for the production of hemoglobin, a protein that allows red blood cells to carry oxygen to every part of your body. It's also a component of myoglobin, which issimilar to hemoglobin but found in muscle cells. If you don't have enough iron your body won't be able to produce enough red blood cells, which can impact your health. Napolitano M, Dolce A, Celenza G, Grandone E, Perilli MG, Siragusa S, et al. Iron-dependent erythropoiesis in women with excessive menstrual blood losses and women with normal menses. Ann Hematol 2014;93:557-63. [ PubMed abstract] Parikh A, Natarajan S, Lipsitz SR, Katz SD. Iron deficiency in community-dwelling US adults with self-reported heart failure in the National Health and Nutrition Examination Survey III: prevalence and associations with anemia and inflammation. Circ Heart Fail 2011;4:599-606. [ PubMed abstract] Olive oil- use extra virginolive oilfor the best flavor. If you don't want to useolive oil, you can use avocado oil, canola oil, or vegetable oil! While foods like raw oysters, mussels, or clams by themselves are high in iron, experts believe there’s something in raw shellfish that might be more concerning. Vibrio vulnificus is a type of bacteria in coastal waters that can infect shellfish in these areas.

The chances are that most of us probably aren’t. Our bodies need iron to grow and develop. Iron can also help prevent anemia and protect our bodies from infection. Suchdev PS, Williams AM, Mei Z, Flores-Ayala R, Pasricha SR, Rogers LM, Namaste SM. Assessment of iron status in settings of inflammation: challenges and potential approaches. Am J Clin Nutr. 2017 Dec;106(Suppl 6):1626S-33S. [ PubMed abstract] Steak is a popular meal choice worldwide for its flavor and versatility. But, aside from its culinary appeal, steak contains critical nutrients such as iron, protein, fat, and cholesterol. Iron Matthews ML. Abnormal uterine bleeding in reproductive-aged women. Obstet Gynecol Clin North Am 2015;42:103-15.

Fullreport (all nutrients): 45310809,Total Raisin Bran Cereal, Unprepared, GTIN: 00016000116597. (2018).Kiss JE, Brambilla D, Glynn SA, Mast AE, Spencer BR, Stone M, et al. Oral iron supplementation after blood donation: a randomized clinical trial. JAMA 2015;313:575-83. [ PubMed abstract] Short MW, Domagalski JE. Iron deficiency anemia: evaluation and management. Am Fam Physician. 2013 Jan 15;87(2):98-104. [ PubMed abstract] Iron is also essential for brain development and growth, and the production of many other cells and hormones in your body.

Basicreport: 08123, Cereals, oats, instant, fortified, plain, prepared with water(boiling water added or microwaved). (2018).By contrast, if you get too much iron in your diet you could experience symptoms such as chronic fatigue, joint pain, and abdominal pain. Excessive iron intake can lead to serious health complications such as liver disease, type 2 diabetes, and certain heart conditions. People at risk for iron overload include those with a condition known as hereditary hemochromatosis, which causes excessive absorption of dietary iron. Infants—especially those born preterm or with low birthweight or whose mothers have iron deficiency—are at risk of iron deficiency because of their high iron requirements due to their rapid growth [ 34, 45]. Full-term infants usually have sufficient iron stores and need little if any iron from external sources until they are 4 to 6 months old [ 2]. However, full-term infants have a risk of becoming iron deficient at 6 to 9 months unless they obtain adequate amounts of solid foods that are rich in bioavailable iron or iron-fortified formula. Women with heavy menstrual bleeding Code of Federal Regulations. Title 21 (Food and Drugs), Section 101.17 (Food labeling warning, notice, and safe handling statements) . Combining haem foods with non-haem foods also increases the absorption of iron. For example, adding lean meat to a salad sandwich increases the amount of iron absorbed from the bread and salad.