Understanding Iron-Rich Foods

Iron is an important mineral your body needs every day to stay strong, energized, and healthy.

As we get older, getting enough iron from food can become more challenging — but also more important.

Why Iron Matters

Iron helps your body:

✔ Carry oxygen through your blood
✔ Support energy levels
✔ Maintain muscle strength
✔ Support brain function
✔ Prevent fatigue and weakness

Low iron levels are common in older adults and can contribute to:

Tiredness
Dizziness
Trouble concentrating
Shortness of breath
Increased fall risk

In fact, iron deficiency is a significant contributor to anemia in adults over 65 and is linked to fatigue, cognitive changes, and reduced quality of life.

Types of Iron in Food

There are two kinds of iron found in foods:

1. Heme Iron (Easier to Absorb)

Found in animal foods
Your body absorbs this type of iron more easily.

Examples:

Lean beef
Chicken or turkey
Fish
Eggs

2. Non-Heme Iron (Plant-Based)

Still healthy — but not absorbed as easily.

Examples:

Beans
Lentils
Spinach
Tofu
Fortified cereals
Nuts & seeds

Your body can still use this iron — especially when paired with vitamin C foods.

Best Iron-Rich Foods to Include

Lean Animal Sources

Lean beef
Ground turkey
Chicken breast
Tuna
Salmon
Eggs

These contain iron that is more easily absorbed by the body.

Plant-Based Sources

Lentils
Chickpeas
Black beans
Spinach
Kale
Tofu
Iron-fortified cereals
Oatmeal

Other Helpful Sources

Pumpkin seeds
Quinoa
Whole grains
Dried fruits (raisins, apricots)

How to Help Your Body Absorb Iron

Some simple habits can improve how much iron your body uses:

Pair Iron Foods with Vitamin C

Vitamin C helps your body absorb iron better.

Try combining:

Beans + tomatoes
Spinach + citrus dressing
Iron-fortified cereal + berries

Limit These Around Iron-Rich Meals

These can make it harder for your body to absorb iron:

Coffee
Tea
Calcium supplements

(Enjoy them — just not at the same time as iron-rich meals.)

How Much Iron Do Older Adults Need?

Most adults over 51 years need about:

➡️ 8 mg of iron per day

Needs may be different if you have:

Chronic illness
History of anemia
Kidney disease
Certain digestive conditions

Your care team can help determine what’s right for you.

Signs You May Need Additional Testing, Including Iron Levels

Talk with your healthcare provider if you notice:

Ongoing fatigue
Pale skin
Weakness
Shortness of breath
Trouble concentrating
Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.

Iron deficiency can often be improved with diet or supplements when medically appropriate.

Medical Disclaimer

This resource is intended for educational purposes only and is not meant to replace medical advice, diagnosis, or treatment from your healthcare provider. Nutritional needs vary based on individual health conditions, medications, and medical history. Always consult your physician, registered dietitian, or healthcare professional before making significant changes to your diet, starting supplements, or if you suspect iron deficiency or anemia. If you experience symptoms such as extreme fatigue, dizziness, or shortness of breath, seek medical evaluation promptly. Call 911 if you are experiencing a medical emergency.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.