Risk Factors for

Iron Deficiency
Anemia

Treatment

Iron supplements

Consuming foods rich in

iron
o Heme iron
o Non-heme iron

Young Children

Adolescent girls

Women of childbearing age

Pregnant women

Pumping Iron
for Healthy
Blood
Meal Planning for Women with
Iron Deficiency Anemia

Because these groups undergo rapid

growth and blood loss, it is important
to make sure that they are consuming
enough iron.

Daily Recommended Intake of Iron:

Women 14-18: 15 mg

Women 19-50: 18 mg

Ilyn Mendoza

By: Ilyn Mendoza

SDSU
NUTR 510

What is Iron/
Iron Deficiency
Anemia?
Iron is a mineral that is important
for:Iron is a mineral that is important
for:

Bringing oxygen to your

body
Keeping your body cell
function well

Iron deficiency anemia is when

blood cells do not have enough
iron. This may be due to:

High iron needs

Low iron absorption

Low iron intake

Iron-Rich Foods
Consuming foods and meals rich in iron can
help prevent iron deficiency anemia

Heme Iron: Animal sources of iron

Iron-Rich Meals
(Serves one)
Breakfast:

2 eggs, scrambled

Beef

1 c spinach

Chicken

1 slice whole wheat toast

Salmon

1 medium orange

Non-Heme Iron: Plant sources of iron

Lunch:

Dark green, leafy vegetables

Whole grains

2 c kale

Dried beans

4 oz grilled chicken breast

c sliced strawberries

2 T poppy seed dressing

Because heme iron is 2-3 times more

absorbable than non-heme iron, it is
important to consume non-heme iron with
vitamin c rich foods to increase the
absorption of non-heme iron
Vitamin C: In both fruits and vegetables

/3 c garbanzo beans

Dinner:

Citrus fruit (ie. oranges)

Tomato

4 oz whole wheat pasta

Red bell pepper

c broccoli

Broccoli

c bell peppers

2 T lemon juice

2 T extra virgin olive oil

c parmesan cheese