Meeting Your Iron Needs at Every Age

Iron is a mineral your body needs to stay healthy and strong. It gives you energy, helps you grow, supports brain development, and helps fight off colds and flu.

Iron helps move oxygen through your blood. When your blood doesn't have enough iron, this is called anemia.

Signs of Low Iron

• Looking pale or having dry skin
• Feeling tired or weak
• Not growing well (in children)
• Getting sick often
• Have trouble learning or focusing

If you're concerned about iron levels, talk to your health care provider. A blood test can check your iron. Your provider may suggest an iron supplement if needed.

Iron Needs for Babies

Aim to eat 2-3 iron-rich foods every day. Choose foods from the WIC-approved list below:

In general, you could:

• Eat WIC-approved cereals. All are high in iron. Add vitamin C-rich fruit for a balanced meal.
• Choose drinks wisely. Prioritize drinking water with meals.
• Drink coffee or tea sparingly and in between meals. These beverages can block iron absorption.

If you're pregnant and want to know more about iron, check out the resource, Key Vitamins and Nutrients During Pregnancy.

Boost Iron Absorption With Vitamin C

Vitamin C helps your body use iron, which is why you should eat the following foods with high-iron ones.

Fruits

• Oranges
• Strawberries
• Grapefruit
• Mango
• Cantaloupe
• Papaya

Vegetables

• Potatoes
• Tomatoes
• Broccoli
• Cauliflower
• Cabbage
• Bell peppers

Foods High in Iron

Choose from these healthy foods to load up on iron.

Meats and seafood

• Clams
• Liver
• Beef
• Turkey
• Chicken
• Fish
• Pork

Non-meat foods

• WIC-approved cereals
• Beans and dried peas
• Tofu
• Eggs
• Enriched bread, tortillas, rice, pasta, and cooked cereal
• Leafy greens (collards, chard, kale)
• Prune juice