Iron

The highest natural food source of iron is certain shellfish—especially clams, which can provide very high iron (around 20–28 mg per 100 g). Other iron-rich foods include oysters, mussels and organ meats like liver. Animal (heme) iron is absorbed better than plant (non-heme) iron; fortified cereals and leafy greens are good plant sources, and vitamin C boosts non-heme absorption.

Low iron can cause fatigue, weakness, pale skin, shortness of breath, dizziness, and cold hands; cognitive problems, reduced immunity, and brittle nails are common. Causes include poor dietary intake, blood loss, pregnancy, or absorption issues. Untreated low iron may lead to iron-deficiency anemia and impaired development or performance. Treatment involves iron-rich foods, supplements as advised by a clinician, and addressing underlying causes.

Normal iron values for adult women vary by test: serum ferritin ~12–150 ng/mL (µg/L) is the best marker of iron stores; serum iron about 50–170 µg/dL; hemoglobin generally 12.0–15.5 g/dL; transferrin saturation roughly 20–50%. Reference ranges may differ by lab and clinical context, so review abnormal results with your healthcare provider.

Iron is essential for making hemoglobin and myoglobin, enabling oxygen transport from lungs to tissues and oxygen storage in muscles. It supports cellular energy production via enzymes in the electron transport chain, contributes to DNA synthesis and cell growth, and acts as a cofactor for many metabolic enzymes. Adequate iron also supports immune function and cognitive development; deficiency causes fatigue and poor concentration.

Fruits relatively high in iron include dried fruits such as apricots, raisins, prunes and dates; fresh options with notable iron are mulberries, pomegranate and guava. Dried fruits concentrate iron and are calorie-dense. Pair iron-rich fruits with vitamin C sources (citrus, strawberries) to enhance nonheme iron absorption. They’re a convenient way to boost dietary iron, especially for vegetarians.

Iron deficiency is common because many people have increased needs (growth, pregnancy), consume insufficient iron (low‑iron diets, vegetarian/vegan patterns), or absorb less iron (nonheme iron from plants; inhibitors such as tea, calcium, antacids, gut conditions). Blood loss—especially heavy menstrual or gastrointestinal bleeding—also causes iron loss. Chronic inflammation and socioeconomic or dietary barriers further raise risk.