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Iron is one of the 13 nutrients listed on food labels in Canada. It is found on the Nutrition Facts table on the product packaging.
Iron does many things in the body, including helping your blood cells transport oxygen to the rest of your body. People who don't get enough iron in the foods that they eat are at risk for iron deficiency. Growing teens, children, menstruating and pregnant women need the most iron. Iron deficiency can cause you to feel tired, have a lack of energy, poor appetite and become pale.
| Life Stage |
Age |
Iron Needs |
Safe Upper Level |
| Infants |
0-6 months |
0.27 mg |
40 mg |
| 7-12 months |
11 mg |
40 mg |
| Children |
1-3 years |
7 mg |
40 mg |
| 4-8 years |
10 mg |
40 mg |
| 9-13 years |
8 mg |
40 mg |
| Adult Females |
14-18 years |
15 mg |
45 mg |
| 19-50 years |
18 mg |
45 mg |
| 51-70+ years |
8 mg |
45 mg |
| Pregnancy |
19-50 years |
27 mg |
45 mg |
| Lactation |
19-50 years |
9 mg |
45 mg |
| Adult Males |
14-18 years |
11 mg |
45 mg |
| 19-70+ years |
8 mg |
45 mg |
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Source: Dietary Reference Intakes, 2004.
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| There are 2 types of iron |
| Heme Iron |
Non-heme Iron) |
| Heme iron is found in animal sources of iron, such as meat, fish, seafood and poultry. This type is absorbed more easily then non-heme iron. |
Non-heme iron is found in dairy, eggs and plant-based sources of iron, such as beans, grains, enriched tofu, and some vegetables and fruit. Many foods, such as bread, cereals and breakfast bars are good source of iron because they are have added iron (called iron fortification). Iron supplements are also non-heme iron. Non-heme iron is less easily absorbed. |
Vegetarians are at risk for iron deficiency, because heme iron, which is better absorbed, is found only in animal products. There are many vegetarian foods that are a good source of non-heme iron. If you plan your diet carefully you can usually get enough iron from food. If you follow a vegetarian diet, it's a good idea to talk to your health care provider about your iron intake and iron deficiency.
Some foods can affect how much iron you absorb from the foods you eat.
Vitamin C helps to increase the amount of iron you can absorb. To increase absorption of iron, choose vitamin C containing foods when you are eating foods that contain iron. Kiwi, strawberries, citrus fruits, and sweet peppers are high in vitamin C.
Coffee, tea, chocolate, and raw spinach contain compounds called phytates and/or oxylates that decrease the absorption of iron. If you are trying to increase iron in your diet, try to avoid these foods when you are eating foods that are high in iron.
Although iron deficiency is the most common nutritional deficiency, not all of us need to worry about getting enough iron. Some people can get iron overload by consuming or absorbing more iron than they need. Taking too much iron can be very dangerous.
Many people get just the right amount of iron from the food they eat, but certain people may need to take iron supplements:
- Women who are pregnant or breastfeeding
- Some vegetarians and vegans who consume diets that are very low in iron
- People who have low iron stores or iron deficiency
Contact & More Information
If you are worried about iron deficiency or how much iron your eat, consult your health care provider. For more information contact EatRight Ontario toll-free at 1.877.510.5102 or find them on the web at www.eatrightontario.ca.
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