Does your diet contain enough iron?

We all grew up hearing how important it was for us to eat foods that contain iron. After all, isn’t that what made Popeye so strong?


We know that iron is a mineral that supports our hemoglobin, a protein in our red blood cells that carries oxygen to our cells. Iron also helps us with our energy metabolism.

If we don’t get enough iron, our muscle function will be affected, and we will be left to feel mentally and physically exhausted, develop headaches, dizziness, irritability and generalized weakness.

Research shows that up to 18% of Canadian women don’t get enough dietary iron. (Carol Harrison, RD)


How much iron do we need?

Men over 19 years of age need 8mg/day.

Women over 19 – 50 years of age need 18 mg per day.

To get the iron you need, choose iron-rich foods daily.


Here are some examples of foods that are highest to lowest in iron content:


  • Beef

  • Spinach

  • Black beans

  • Nuts

  • Eggs

  • Tofu

  • Chicken

  • Hummus