• Home
  • Nutrition advice
  • Fitness advice
  • Beauty advice
  • Recipes
  • About the Experts
English | Español

Discover Good
  • Nutrition
  • Fitness
  • Beauty

4 Things You Should Know About Iron


 Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training  0 Comment

1 Star2 Stars3 Stars4 Stars5 Stars
Loading ... Loading ...

Lentils are a good source of iron.

Iron is a vitally important mineral, but many people, especially women, don’t meet their iron needs.

Iron is the most abundant mineral on earth, and one that nourishes nearly all life on the planet. Plants need iron to make chlorophyll, which allows the plant to convert energy from the sun into energy for the plant. And in humans, iron is found in every cell of the body. Yet for all its abundance, many of us don’t get enough iron in the diet. In fact, lack of iron is among the most common nutritional deficiencies worldwide, including in the United States.

The Importance of Iron in Your Diet

Iron’s number one job in the body is to transport oxygen from the lungs to all the cells and tissues of the body. Iron makes up part of the hemoglobin molecule in the blood (and the myoglobin protein in muscle) that performs this function. Equally important is iron’s role in helping to extract energy from your food. So, when you consider these two key functions of iron, it makes sense that if you don’t get enough of it in your diet, you might feel your energy flagging.

In general, women are more likely to experience a lack of iron than men. This is due partly to differences in diet, and also the fact that women of childbearing age experience iron losses through their monthly menstrual cycles. They also experience increased needs during pregnancy. Since the mineral is necessary for growth and development, shortages may occur among growing children and teenagers (especially girls).

With careful attention to diet, most people can meet their body’s needs for this important mineral. Here are four things you should know about iron.

  1. If you associate dietary iron with foods like red meat, you’d be right. Animal proteins, like meat and poultry, are the primary sources of iron in a typical diet. This form of iron is called “heme” iron, and it is generally better absorbed than the iron found in plant foods.
  1. That doesn’t mean vegetarians can’t get enough iron. A different form of iron, called “non-heme” iron is found in plant sources, such as beans, lentils, oatmeal, nuts and leafy greens, also some fortified grain products like cereals, as well as eggs.
  1. Vitamin C greatly enhances the body’s ability to absorb non-heme iron from plant sources. Vegetarians generally eat plenty of fruits and vegetables rich in Vitamin C, which helps explain how some vegetarians are able to meet their iron needs with a well-balanced diet. For instance, in a vegetarian chili with beans and tomatoes, the Vitamin C in the tomatoes would help the body absorb the iron from the beans.
  1. Your body is able to adjust how much iron you take up, depending on your needs. When iron stores are waning, your body becomes more efficient at absorbing it. On the other hand, if you’ve got plenty of iron on hand, you’ll take up less.
« Diet and PMS – How Foods Can Help Relieve Symptoms
Stick With Your Diet Plan, Find Your Inner Strength »

    Share This


Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.


Related Posts


What Is Protein, and Why You Need to Eat It


  • Search

  • Sign Up for Updates

  • Meal Plans

    • 1200 calorie diet
      Try This 3-Day 1200 Calorie Diet Plan
    • Streamline Your Diet With This Healthy 1500 Calorie Plan
    • 2200 calorie diet
      Sample Menus for a 2200 Calorie Diet Plan
    • personalized diet
      How to Create a Personalized Diet Plan
    • 1800 calorie diet
      Healthy 1800 Calorie Diet Plan
  • Fitness advice

    • boxingHow Boxing Away Fat Can Build Your Energy
    • mood boosters8 Instant Mood Boosters to Help You Feel Happier
    • fitness planHow to Build an Achievable Fitness Plan
    • cool downWhy You Need to Cool Down After a Workout
    • strength training6 Great Reasons to Start Strength Training
  • Beauty advice

    • summer breakout5 Ways to Banish the Summer Breakout Blahs
    • Dry brushing4 Easy Steps of Dry Brushing Exfoliation
    • ShavingSimple Shaving Tips for Men and Women
    • Summer Skin: Safe, Healthy and Hydrated
    • concealerThe 5 Best Ways to Use Your Concealer
  • Nutrition advice

    • supertasterAre You a Supertaster?
    • Chefs' diet secrets
    • healthy behaviorHealthy Behavior: Making Healthy Diet Changes that Last
    • diet techniquePopular Dieting Tools and Techniques
    • Heart healthHeart health: How to fine tune your diet in 5 easy steps



Privacy Policy | CCPA Suplemmental Notice

Copyright © 2019 Herbalife International of America, Inc.