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Iron-Rich Diet: Care Instructions

Overview

Your body needs iron to make a protein called hemoglobin. This protein is found in red blood cells. It carries oxygen from the lungs to the rest of the cells in your body. If you don't get enough iron, your body makes fewer and smaller red blood cells. As a result, your body's cells may not get enough oxygen.

Most people can get the iron their bodies need by eating enough iron-rich foods. Your doctor may advise you to take an iron supplement along with eating an iron-rich diet.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

How can you care for yourself at home?

  • Make foods containing iron a part of your daily diet. These foods include:
    • All meats, such as chicken, beef, lamb, pork, and fish. Liver is very high in iron.
    • Raisins, peas, beans, lentils, barley, and eggs.
    • Iron-fortified grain products. These include breakfast cereals, breads, pastas, and other grain products.
  • Have foods and drinks that contain vitamin C when you eat iron-rich foods. Vitamin C helps you absorb more iron from food. Foods with vitamin C include tomatoes, bell peppers, broccoli, and citrus fruit or juice.
  • Cook in cast-iron cookware to increase the amount of iron in foods.

How much iron do you need?

The recommended daily amount of iron varies. Most people need the following amount of iron each day.

Recommended daily amount of iron from food

Group

Age

Amount of daily iron

Adults


Ages 19 and older

Ages 19 to 50 (who menstruate)
Ages 51 and older

8 mg.

18 mg.

Pregnancy

Ages 18 and younger
Ages 19 to 50

27 mg.
27 mg.

Lactating (breastfeeding)

Ages 18 and younger
Ages 19 to 50

10 mg.
9 mg.

Adolescents (males and females)

Males
Females

Ages 9 to 13

Ages 14 to 18
Ages 14 to 18

8 mg.

11 mg.
15 mg.

Children

Ages 1 to 3
Ages 4 to 8

7 mg.
10 mg.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

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