Editing Iron deficiency (section)

===Food sources===
Mild iron deficiency can be prevented or corrected by eating iron-rich foods and cooking in an iron skillet. Because iron is a requirement for most plants and animals, a wide range of foods provide iron. Good sources of dietary iron have [[heme]] iron, as this is most easily absorbed and is not inhibited by medication or other dietary components. Two examples are [[red meat]] and [[poultry]].<ref>{{cite journal | vauthors = Defoliart G | year = 1992 | title = Insects as Human Food | journal = Crop Protection | volume = 11 | issue = 5| pages = 395–99 | doi=10.1016/0261-2194(92)90020-6}}</ref><ref>{{cite journal | vauthors = Bukkens SG | year = 1997 | title = The Nutritional Value of Edible Insects | journal = Ecol. Food. Nutr. | volume = 36 | issue = 2–4| pages = 287–319 | doi=10.1080/03670244.1997.9991521| bibcode = 1997EcoFN..36..287B }}</ref> Non-heme sources contain iron, though the iron is less bioavailable. Examples are [[lentil]]s, [[bean]]s, [[leafy vegetable]]s, [[pistachio]]s, [[tofu]], fortified bread, and fortified breakfast cereals.

Iron from different foods is absorbed and processed differently by the body; for instance, iron in meat (heme iron source) is more easily absorbed than iron in grains and vegetables ("non-heme" iron sources).<ref>{{cite web | url = http://www.eatwell.gov.uk/healthissues/irondeficiency/ | title = Iron deficiency | archive-url = https://web.archive.org/web/20060808184739/http://www.eatwell.gov.uk/healthissues/irondeficiency/ | archive-date=8 August 2006 | work = UK Food Standards Agency }}</ref> Minerals and chemicals in one type of food may also inhibit absorption of iron from another type of food eaten at the same time.<ref>{{cite web | url = https://www.nlm.nih.gov/medlineplus/ency/article/002422.htm | title = Iron in diet | work = MedlinePlus | publisher = U.S. National Library of Medicine }}</ref> For example, [[oxalate]]s and [[phytic acid]] form insoluble complexes which bind iron in the gut before it can be absorbed.

Because iron from plant sources is less easily absorbed than the heme-bound iron of animal sources, [[vegetarian]]s and [[vegan]]s should have a somewhat higher total daily iron intake than those who eat meat, fish, or poultry.<ref>{{cite web | vauthors = Reed M | author-link1 = Reed Mangels | url = http://www.vrg.org/nutrition/iron.htm | title = Iron in the vegan diet | work = The Vegetarian Resource Group }}</ref> [[Legume]]s and dark-green leafy vegetables like [[broccoli]], [[kale]] and Asian greens are especially good sources of iron for vegetarians and vegans. However, [[spinach]] and [[Swiss chard]] contain oxalates that bind iron, making them almost entirely unavailable for absorption.{{citation needed|date=July 2017}} Iron from non-heme sources is more readily absorbed if consumed with foods that contain either heme-bound iron or [[vitamin C]]. This is due to a hypothesized "meat factor" which enhances iron absorption.<ref>{{cite web | url = http://www.merckmanuals.com/home/disorders-of-nutrition/minerals/iron-deficiency-and-toxicity | title = Iron | work = The Merck Manuals Online Medical Library | access-date = 27 October 2015 | archive-date = 17 October 2015 | archive-url = https://web.archive.org/web/20151017034423/http://www.merckmanuals.com/home/disorders-of-nutrition/minerals/iron-deficiency-and-toxicity | url-status = dead }}</ref> The benefits of eating seasonings or condiments that have been fortified with iron for people with iron deficiencies are not clear.<ref name=":2">{{Cite journal |last1=Jalal |first1=Chowdhury SB |last2=De-Regil |first2=Luz Maria |last3=Pike |first3=Vanessa |last4=Mithra |first4=Prasanna |date=2023-09-01 |editor-last=Cochrane Public Health Group |title=Fortification of condiments and seasonings with iron for preventing anaemia and improving health |journal=Cochrane Database of Systematic Reviews |language=en |volume=2023 |issue=9 |pages=CD009604 |doi=10.1002/14651858.CD009604.pub2 |pmc=10472972 |pmid=37665781}}</ref> There is some evidence that iron-fortified condiments or seasonings may help reduce an iron deficiency, however, whether this improves a person's health and prevents the person from developing anemia is not clear.<ref name=":2" />

Following are two tables showing the richest foods in heme and non-heme iron.<ref>{{cite web |title=Food Sources of Iron |url=https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1 |url-status=live |archive-url=https://web.archive.org/web/20240326182848/https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1 |archive-date=26 Mar 2024 |work=[[Dietary Guidelines for Americans]] |publisher=[[Center for Nutrition Policy and Promotion|USDA CNPP]]; [[United States Department of Health and Human Services|HHS Office of Disease Prevention and Health Promotion]]}}</ref> The "% RDA" column is based on the [[USDA]] [[Recommended Dietary Allowance]] of 18&nbsp;mg for women aged between 19 and 50, and 8&nbsp;mg for men aged 19 and older as well as women aged 51 and older.<ref>{{cite web | url = http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf | title = Dietary Reference Intakes: Recommended Intakes for Individuals | archive-url = https://web.archive.org/web/20130906180147/http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf | archive-date = 6 September 2013 | work = National Academy of Sciences. Institute of Medicine. Food and Nutrition Board }}</ref>
{| class="wikitable"
|+Richest foods in ''heme iron''
!
!
!
! colspan="2" |% RDA
|-
!Food
!Serving size
!Iron
!18&nbsp;mg
!8&nbsp;mg
|-
|[[Pork|pork liver]]
|align="right" |3 oz (85 g)
|align="right" |15.2&nbsp;mg
|align="right" |84%
|align="right" |190%
|-
|[[lamb and mutton|lamb kidney]]
|align="right" |3 oz (85 g)
|align="right" |10.2&nbsp;mg
|align="right" |57%
|align="right" |128%
|-
|[[octopus]]
| align="right" |3 oz (85 g)
| align="right" |8.1&nbsp;mg
| align="right" |45%
|align="right" |101%
|-
|[[lamb and mutton|lamb liver]]
| align="right" |3 oz (85 g)
| align="right" |7&nbsp;mg
| align="right" |39%
|align="right" |88%
|-
|[[oyster|cooked oyster]]
| align="right" |3 oz (85 g)
| align="right" |6.6&nbsp;mg
| align="right" |37%
|align="right" |83%
|-
|[[mussel]]
| align="right" |3 oz (85 g)
| align="right" |5.7&nbsp;mg
| align="right" |32%
|align="right" |71%
|-
|[https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098653/nutrients beef liver]
|align="right" |3 oz (85 g)
|align="right" |5.5&nbsp;mg
|align="right" |31%
|align="right" |69%
|-
|[[Duck as food|duck breast]]
|align="right" |3 oz (85 g)
|align="right" |3.8&nbsp;mg
|align="right" |21%
|align="right" |48%
|-
|[[bison]]
|align="right" |3 oz (85 g)
|align="right" |2.9&nbsp;mg
|align="right" |16%
|align="right" |36%
|-
|[[beef]]
|align="right" |3 oz (85 g)
|align="right" |2.5&nbsp;mg
|align="right" |14%
|align="right" |31%
|-
|[[clam]]s{{efn|Iron content in clams can vary considerably between types and modes of preparation, and the presence of aluminum could reduce iron bioavailability.<ref>{{Cite journal | vauthors = Lai JF, Dobbs J, Dunn MA | title = Evaluation of clams as a food source of iron: Total iron, heme iron, aluminum, and in vitro iron bioavailability in live and processed clams. | journal = Journal of Food Composition and Analysis | date = February 2012 | volume = 25 | issue = 1 | pages = 47–55 | doi = 10.1016/j.jfca.2011.07.004 | url = https://pubag.nal.usda.gov/catalog/567004 }}</ref> The bioaccumulation of heavy metals in clams from highly contaminated areas may make regular consumption unsafe in the long term.<ref>{{cite journal | vauthors = Hossen MF, Hamdan S, Rahman MR | title = Review on the Risk Assessment of Heavy Metals in Malaysian Clams | journal = TheScientificWorldJournal | volume = 2015 | pages = 905497 | date = 2015 | pmid = 26060840 | pmc = 4427851 | doi = 10.1155/2015/905497 | doi-access = free }}</ref><ref>{{cite journal | vauthors = Fang ZQ, Cheung RY, Wong MH | title = Heavy metals in oysters, mussels and clams collected from coastal sites along the Pearl River Delta, South China | journal = Journal of Environmental Sciences | volume = 15 | issue = 1 | pages = 9–24 | date = January 2003 | pmid = 12602597 }}</ref>}}
| align="right" |3 oz (85 g)
| align="right" |2.4&nbsp;mg
| align="right" |13%
|align="right" |30%
|-
|[[lamb and mutton|lamb]]
|align="right" |3 oz (85 g)
|align="right" |2&nbsp;mg
|align="right" |11%
|align="right" |25%
|}
{| class="wikitable"
|+Richest foods in ''non-heme iron''
!Food
!Serving size
!Iron
!% guideline<br>''(figs don't agree)''
|-
|[[bean|raw yellow beans]]
|align="right" |100 g
|align="right" |7&nbsp;mg
|align="right" |35%
|-
|[[Spirulina (dietary supplement)|spirulina]]
|align="right" |15 g
|align="right" |4.3&nbsp;mg
|align="right" |24%
|-
|[[falafel]]
|align="right" |140 g
|align="right" |4.8&nbsp;mg
|align="right" |24%
|-
|[[soybean|soybean kernels]]
|align="right" |125 mL (~{{frac|1|2}} cup)
|align="right" |4.6&nbsp;mg
|align="right" |23%
|-
|[[spinach]]
|align="right" |125 g
|align="right" |4.4&nbsp;mg
|align="right" |22%
|-
|[[lentil]]
|align="right" |125 mL (~{{frac|1|2}} cup)
|align="right" |3.5&nbsp;mg
|align="right" |17.5%
|-
|[[treacle|treacle (CSR Australia)]]
|align="right" |20 mL (1 tbsp)
|align="right" |3.4&nbsp;mg
|align="right" |17%
|-
|[[rye bread]]
|align="right" |100 g
|align="right" |2.8&nbsp;mg
|align="right" |14%
|-
|[[buckwheat]]
|align="right" |100 g
|align="right" |2.2&nbsp;mg
|align="right" |11%
|-
|[[molasses|molasses (Bluelabel Australia)]]
|align="right" |20 mL (1 tbsp)
|align="right" |1.8&nbsp;mg
|align="right" |9%
|-
|[[ginger|candied ginger root]]
|align="right" |15 g
|align="right" |1.7&nbsp;mg
|align="right" |8.5%
|-
|[[sesame|toasted sesame seeds]]
|align="right" |10 g
|align="right" |1.4&nbsp;mg
|align="right" |7%
|-
|[[cocoa solids|cocoa (dry powder)]]
|align="right" |5 g
|align="right" |0.8&nbsp;mg
|align="right" |4%
|}

====Food recommendations for children====
Children at 6 months should start having solid food that contains enough iron, which could be found in both heme and non-heme iron.<ref>{{Cite web|url=https://www.cdc.gov/nutrition/InfantandToddlerNutrition/vitamins-minerals/iron.html|title=Iron - Infant and Toddler Nutrition|last=CDC|date=2018-12-03|website=Centers for Disease Control and Prevention|access-date=2019-04-26}}</ref>

'''Heme iron:'''
* Red meat (for example, beef, pork, lamb, goat, or venison)
* Fatty fish
* Poultry (for example, chicken or turkey)
* Eggs

'''Non-heme iron:'''
* Iron-fortified infant cereals
* Tofu
* Beans and lentils
* Dark green leafy vegetables

Iron deficiency can have serious health consequences that diet may not be able to quickly correct; hence, an [[iron supplement]] is often necessary if the iron deficiency has become symptomatic.