Iron is an essential mineral found in food that helps red blood cells carry oxygen throughout your body. Getting enough iron is critical for maintaining healthy blood, producing energy and supporting your immune system. Low iron often leads to feeling more tired and less motivated, which impacts your performance as a Warfighter. Eating iron-rich foods supports operational readiness and overall health.

Two Types of Iron

Heme Iron

Your body absorbs between 15-35% of iron in animal-based foods. Heme is the most absorbable type. Some examples include:

  • Organ meats (e.g., liver)
  • Red meat (e.g., beef, bison, lamb)
  • Seafood (e.g., oysters, mussels, clams, sardines)
  • Poultry (e.g., chicken, turkey)

Non-heme Iron

Your body absorbs between 2-10% of iron in plant-based foods. Some examples include:

  • Lentils
  • Fortified cereals
  • Spinach
  • Beans

Maximizing Iron’s Impact

Ferritin is a protein that makes iron absorption and storage possible. Think of ferritin as your body’s “iron bank” that stores and releases iron when it’s needed. If you have low ferritin, you likely have low iron, and if you have low iron, you likely have low ferritin. Low levels of both can lead to iron deficiency (e.g., anemia). Symptoms include fatigue, hair loss, brittle nails and restlessness. Boosting your iron intake boosts your ferritin intake, as well.

It’s recommended adult men get at least 8mg of iron per day.

It’s recommended adult women get at least 18mg per day.

Pregnant women should get at least 27mg per day.

Women need more iron-rich foods compared to men to compensate for the menstrual cycle.

For reference, one serving of heme iron (e.g., 6oz steak) contains 3-5mg and one serving of non-heme iron (e.g., 1/2 cup cooked beans) contains 2-4mg.

Consuming heme and non-heme iron together is the fastest way to boost ferritin and meet your daily iron goal. Pair non-heme iron foods with vitamin C so your body can absorb it more easily. Use this chart to identify iron-rich foods to meet your goals. Certain foods and nutrients block iron absorption. It’s recommended to avoid consuming coffee, tea, dairy/calcium and antacids within 1-2 hours of consuming iron.

Food Sources High in Vitamin C

  • Citrus (e.g., lemon, lime, orange, grapefruit)
  • Bell peppers (red and yellow have the highest amount)
  • Kiwi, berries and guava fruit
  • Broccoli, brussels sprouts and cauliflower

Examples of Well-balanced Iron-Rich Meals

Breakfast:

  • Oatmeal with berries or nuts
  • Eggs with spinach or black beans and a side of orange slices
  • Fortified cereal with a banana
  • Nut butter toast with a kiwi

Lunch and Dinner:

  • Lentil and veggie soup (include tomatoes for vitamin C)
  • Fish and black bean tacos
  • Chicken pasta with spinach and bell peppers
  • Skillet steak with mushrooms, brussels sprouts and a side salad

Anemia

Dietary iron is key for healthy blood. Your body needs iron to make hemoglobin, an iron-rich protein that gives blood its red color. Hemoglobin is a crucial part of delivering oxygen to the rest of your body. Without enough iron (and hemoglobin), you’re at risk for developing anemia. Common symptoms include tiredness, dizziness, irritability and feeling cold. Certain conditions increase your risk:

  • Heavy periods
  • Pregnancy
  • Ulcers
  • Colon polyps or colon cancer
  • Eating plans low in iron, folic acid and/or vitamin B12
  • Blood disorders like sickle cell anemia and cancer

Eating for Performance and Wellbeing

Fueling your body is a top priority for staying mission ready. If you don’t have enough iron, you may experience symptoms that impact your ability to perform your duties. Low ferritin and iron often come with extreme fatigue, which may lead to forgetfulness, inability to focus and poor decision making. Other symptoms like headaches, dizziness, shortness of breath and chest pain increase your risk of injury on the job, as well. Iron is essential for immune health, so if you’re lacking enough iron, you may spend more days sick or take longer to recover from injury and illness. No matter your role, eating colorful and balanced iron-rich meals supports readiness.

In short, ferritin, iron and hemoglobin are all crucial to feeling energized and avoiding illness. With an extensive number of foods containing iron, there are many ways to boost your intake. If your care team suggests increasing your iron, incorporate both heme and non-heme iron sources to reach your goals. Get mission ready one bite at a time!

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