Iron

Iron is an essential nutrient that carries oxygen and forms part of the oxygen-carrying proteins, hemoglobin in red blood cells and myoglobin in muscle. It is also a necessary component of various enzymes.

Deficiencies: Severe iron deficiency results in anemia. Iron deficiency anemia in pregnancy increases the risk of premature and low birth weight babies. In young children, iron deficiency is associated with behavioral abnormalities (such as reduced attention span) and reduced cognitive performance that may not be fully reversible by iron replacement. In adults, severe iron deficiency anemia impairs physical work capacity. In the US, iron deficiency anemia is relatively rare, but affects 5% of women 20-49 years old. Moderate iron deficiency without anemia is most common in children 1-2 years old (9%) and females 12-49 years old (9-11%), reflecting rapid growth or menstrual iron loss, and is less common in other groups.

Food sources: In the U.S., grain products are a principal source of dietary iron, followed by meat, poultry and fish, then vegetables, then legumes, nuts, and soy. Red meat is a rich source of iron that is well absorbed. Refined grain products in the U.S. are enriched routinely with iron. Iron-fortified formula or cereals are useful in preventing iron deficiency in infants.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.