Vitamins & Minerals: Iron

Iron is an essential mineral that the body needs to make hemoglobin, a protein in red blood cells that carries oxygen. It is found naturally in many foods, including meat, poultry, fish, beans, and leafy green vegetables. In packaged foods, iron is often added in a purified, elemental form.

Iron is added to foods to help people meet their daily iron needs, especially in fortified products like breakfast cereals and grain products. It can also act as a colorant, giving some foods a darker appearance. Manufacturers add it to prevent iron deficiency anemia.

Iron is a nutrient that the US Food and Drug Administration (FDA) recognizes as essential. The National Academies of Sciences, Engineering, and Medicine have established tolerable upper intake levels for iron. International bodies like JECFA have evaluated iron and set acceptable daily intakes. While iron is vital, too much can be harmful, leading to organ damage. The body absorbs iron more easily from animal sources than plant sources.