Iron deficiency is the most common form of nutritional deficiency – especially among children and pregnant women – according to the Center for Disease Control and Prevention. Not getting enough can cause iron deficiency anemia and make you more susceptible to illness and infections; it can even cause premature delivery in pregnant women. So how much should you be getting? Women ages 19 to 50 should be consuming 18 milligrams of iron per day – and a whopping 27 milligrams if they’re pregnant – while men at this age only need 8 milligrams. “There are two types of iron: Heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, and New York Times bestselling author. “It’s important to get both types from your diet.”
Foods rich in iron include:
- Red meat.
- Pork.
- Poultry.
- Seafood.
- Beans.
- Dark green leafy vegetables
- Dried fruit, such as raisins and apricots
- Liver
- Oysters
- Chick Peas
- Cooked Spinach
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