Iron and Teens:
A Guide to Anemia Prevention

 

What is iron and why is it important?

Iron is a mineral that helps build red blood cells and muscle proteins. Most importantly, iron helps your blood cells carry oxygen needed for energy. Getting the right amount of iron can improve your performance in sports and in school.

 

Iron is an important nutrient for teens, especially for those who have started menstruating. Vegetarians also need to pay extra attention to make sure they get enough iron.

 

What is anemia?

Anemia is a condition that occurs when you don't have enough healthy red blood cells. The most common causes are not getting enough iron or losing too much iron from heavy menstrual periods. People with anemia may look pale and often feel weak and tired. Your health care provider may recommend a multivitamin with iron if it seems like you are not getting enough iron from foods. If you are already anemic, your health care provider will probably suggest an iron supplement.

 

How much iron do I need?

Iron is measured in milligrams, and the amount you need depends on your age, gender, body size, and lifestyle. In general, though, you can use these guidelines:

• Girls age 9-13: 8 mg/day
• Girls age 14-18: 15 mg/day

What foods are rich in iron?

Good sources of iron include red meat, eggs, poultry, fish, legumes (or beans), and fortified cereals. It is important to know that your body absorbs iron from animal sources (known as "heme" iron) more easily than it absorbs iron from plant sources (known as "non-heme" iron). The following table lists some foods that are good sources of iron.

 

Food	Amount	Iron (mg)
Beans and Peas
Baked beans, no pork	1/2 cup	1.5
Chick peas	1/2 cup	2.4
Lentils	1/2 cup	3.3
Red beans	1/2 cup	2.6
White beans	1/2 cup	2.5
Cereals
All Bran cereal	1/3 cup	4.5
Cheerios cereal	1 cup	10.3
Cream of Wheat (instant)	1/2 cup	6.0
Smart Start cereal	1 cup	18.0
Total cereal	3/4 cup	22.4
Dried Fruit
Peaches	1/4 cup	1.6
Apricots	4 large halves	0.4
Raisins	1/4 cup	.07
Meat, Poultry and Fish
Beef liver, cooked*	3 ounces	5.8
Egg, large	1	0.6
Pork, cooked*	3 ounces	0.9
Salmon, canned*	3 ounces	0.7
Sirloin, cooked*	3 ounces	2.9
Turkey, dark meat, cooked*	3 ounces	2.0
Veal, cooked*	3 ounces	0.9
Other
Almonds, whole unblanched	1/2 cup	3.1
Prune juice	1/2 cup	1.5
Spinach, boiled	1/2 cup	3.2
* Source of heme iron

 

Nutrition Tips:

• Foods high in vitamin C help your body absorb non-heme iron. Use a little teamwork by eating foods like citrus fruits and juices, cantaloupe, strawberries, tomatoes, and dark green vegetables along with iron-rich foods to boost both flavor and nutrition! For example, top your cereal with strawberries, add tomato slices to a turkey sandwich, or have an orange with a peanut butter sandwich.
• Choose breads, cereals, and pastas that say "enriched" or "iron-fortified" on the label. These foods have extra iron that can really boost your intake!

Remember: Try to include iron-rich foods in your day to keep your body healthy and prevent anemia.

 

 

Written by the Center for Young Women's Health Staff

 

Updated 10/31/2005

 

 

Related Information:

• Dark Green Leafy Vegetables
• Healthy Eating for Teens
• How to Be a Healthy Vegetarian
• Legumes
• Soy
• Related Links

 

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