Health Benefits of Iron: What You Need to Know

Did you know iron is the second most abundant mineral in the world? In fact, iron is an essential mineral that we all need and plays an important role in health.* While our bodies only contain about 4.5 g of iron, it is an incredibly powerful mineral that is essential for life.

What does iron do for the body?

Iron is necessary for your body to be healthy.* Iron supports red blood cell production, which is important as your red blood cells bring oxygen all around your body. Iron is also an essential mineral for women's health.*

How much iron do I need?

Iron needs vary depending on your life stage, let’s learn more about daily iron recommendations.

Daily recommended value of iron

Men and women have different recommended dietary intakes for iron:

• The Recommended Dietary Allowance (RDA) for men over 19 years old is 8mg of iron per day.
• Women’s needs for iron change during their lifetime. For women, ages 19-50 years, the RDA for women is 18mg of iron per day. If you are pregnant, your iron needs increase during pregnancy to 27mg of iron per day. After menopause, women’s iron needs change and the RDA for women 51+ becomes 8mg of iron per day.

What foods have iron?

You may be surprised to learn that iron is found in a wide variety of foods!

What is iron in food?

There are two different types of iron in food that our bodies can use. Heme iron is found in animal-based foods such as meat and is more easily absorbed. Non-heme iron is found in plant-based foods and is not absorbed as easily. Vitamin C can help the absorption of iron,* so it can be a good idea to include vitamin C-rich foods when eating foods high in iron.

What are iron rich foods for vegetarians?

There are a variety of plant-based foods that are great sources of iron for vegetarians. Some examples are:

• Whole grains, such as quinoa
• Beans and lentils
• Nuts, such as almonds
• Vegetables, such as spinach
• Even some fruit, such as dried apricots

Fruits and vegetables also contain vitamin C which will help the absorption of the iron.* By consuming a wide variety of plant-based foods, you will be more likely to get iron throughout the day.

What foods are high in iron?

Here’s a list of foods with their iron content:

Food	Serving Size	Amount of iron (mg)
Heme-sources
Oysters, steamed	3 oz, cooked	5
Beef, hamburger patty	3 oz	2
Chuck steak	3 oz, cooked	2
Chicken breast	6 oz, cooked	0.87
Non-heme sources
Breakfast cereals, iron-fortified	1 ounce	3.6-18
Plant-based meat substitute†	1 patty	4-5
Spinach, cooked	1/2 cup	3.2
Lentils	1/2 cup	3
White beans	1/2 cup	2.1
Kidney beans	1/2 cup	1.9
Chickpeas	1/2 cup	1.8
Tofu, firm	3 oz	1.4
Apricots, dried	40g	1.1

†Check the label of plant-based meat substitutes to see the amount of iron in that specific food – it can vary greatly by brand.

Are there drinks high in iron?

While most drinks don’t contain iron, a few actually do! Dark chocolate or cocoa and some prune juices can be a good source of iron. You’ll want to check the product nutrition facts panel though, as the amount of iron can vary by product and brand. You can’t meet all your iron needs with beverages, but they can be a nice addition to iron-rich foods in your daily diet.

Are there iron supplements?

Yes, there are several different types of iron supplements available. You may have heard that iron can be a tricky mineral to supplement, as iron supplements can have a bad taste and/or can be tough on the digestive system.

However, if you are looking for a delicious iron supplement with a gentle dose of iron, look no further! vitafusion™ iron supplements allow you to boost your iron intake with delicious guava-hibiscus flavored gummies. And each vitafusion™ iron gummy serving provides an excellent source of iron—it’s one you’ll look forward to taking!

Iron: from essential nutrient to supplement

Iron is a crucial nutrient that supports your body’s production of red blood cells and is essential for women’s health.* Whether you prefer meat or plant-based foods, there are various sources of iron available to meet your dietary needs. And if you’re looking for an additional iron boost, vitafusion™ iron gummies offer a convenient and delicious solution. With 8mg of iron per serving, you can support your iron intake while enjoying the delightful guava-hibiscus flavor. Consuming enough iron is a positive step in supporting your overall well-being.*

Brought to you by the vitafusion™ nutrition experts.