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WIC (Women, Infant and Children) and Nutrition Services
Iron
What is Iron?
Iron is a mineral.
You get iron from the foods you eat.
Iron becomes part of your blood.
Iron carries oxygen to all parts of your body.
What Does Iron Do For You?
- Iron helps to prevent anemia.
- Anemia makes you tired, irritable, pale, and short of breath.
- When you have anemia you may get sick and catch colds more easily.
Who Needs Iron?
EVERYONE NEEDS IRON
- Pregnant women have the highest need.
- Children ages 1-3 and women up to age 50 also have high needs.
What Is The Main Nutrient That Works With Iron?
VITAMIN C
Vitamin C is a nutrient that helps your body use iron better. Include vitamin C rich foods with your meals.
Examples of Vitamin C rich foods are:
- Fruit Juices
- Oranges and Grapefruit
- Strawberries
- Tomato
- Green Pepper
- Cabbage
FACTS ABOUT IRON
- Your body better absorbs iron from animal foods, such as liver, than iron from plant foods.
- Cooking high acid foods such as tomatoes in spaghetti sauce or chili in iron pots increases the iron content of the food.
- Avoid serving tea with meals. It has tannins, which decrease the amount of iron absorbed.
Information adapted from handouts titled "You and Your Red Blood Cells", "Iron", and "Getting Enough Iron". All handouts were provided by the Missouri Department of Health and Senior Services.
The Nutrition information and test was developed by Pettis County Health Department in 2006 and used with their kind permission.
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