Released April 13, 2009
STILLWATER, Okla. – Popeye got plenty of iron through his spinach consumption. Even though your spinach intake will not result in super-human strength, iron intake is important for a healthy immune system.
Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said iron is a mineral that is needed to make hemoglobin in red blood cells, which carries oxygen in the blood from the lungs to all body cells, and has a role in the immune system.
“If you don’t get enough iron you could have decreased immunity, lowered ability to concentrate, anemia, weakness and fatigue,” Hermann said. “Food sources with iron include liver, meat, fish, poultry, pork, fish, shellfish and egg yolk.”
Hermann said, in addition to these iron sources iron also comes from legumes, grain products made with enriched flour, most ready- to- eat cereals, and dried fruits along with dark green leafy vegetables.
Daily recommended iron intakes for men 19 years and above is 8 milligrams a day; women 19 to 50 years 18 milligrams a day; women more than 50 years of age should have 8 milligrams a day; women who are pregnant, 27 milligrams a day; and women 19 years and above who are breastfeeding should get 9 milligrams of iron a day.
“Because iron needs are so high during pregnancy, iron supplements are usually recommended,” she said. “Adults should not get more than 45 milligrams of iron per day from food and supplements which is the adult Upper Intake Level for iron.”
Adult iron supplements should be kept of children’s reach. Overdosing on iron-containing supplements is a leading cause of accidental iron poisoning in small children. Iron poisoning can cause nausea, vomiting, diarrhea, dizziness, confusion and can be fatal.
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Contact: Katie Reim, 405-744-6792, katie.reim@okstate.edu
