My ADA

Iron Needs after 50

October 8, 2004

Most people who follow the Food Guide Pyramid consume enough iron. But that’s not always true for older adults who face unique nutrition challenges.

Iron carries oxygen in the hemoglobin of red blood cells. Low iron levels can lead to fatigue. Iron-deficiency anemia occurs in about five to 10 percent of people over 45. That’s because many older adults have difficulty chewing or lose their appetite for meat.

To consume enough iron, older adults need to boost their intake of iron-rich foods like whole grains, fortified cereals, dark green vegetables and beans. Eating vitamin C-rich foods at the same time helps increase iron absorption.

Dried beans like kidney, black and lentils provide a good plant source of iron. Beans combine nicely with tomatoes in soups and stews. And toss in some chopped greens and enriched rice or pasta.

Our bodies change as we age. Our diets need to keep pace with these changes.

Produced by ADA’s Public Relations Team