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Iron-Rich Foods for Seniors

According to an article published by American Family Physician in 2000, the prevalence of anemia increases with age. This is mainly due to the presence of chronic diseases that affect iron status and the regular use of medications. Many medications interfere with iron absorption, leading to decreased iron stores in the body. Seniors should consume a variety of iron-rich foods to help maintain sufficient stores of iron.

  1. Meat and Seafood

    • Heme iron is the type of iron that is only found in the flesh of animals. This particular type of iron is better absorbed than non-heme iron found in other foods. Organ meats are especially high in iron. Beef, turkey, ham and chicken also provide heme iron. Some seafood choices can also provide iron. Shrimp, sardines, oysters, scallops, tuna and clams are a few seafood options often enjoyed by seniors. Eating moderate amounts of meat and seafood are often all that is necessary to help maintain adequate iron stores. Vegetarians may have a more difficult time because they do not consume sources of heme iron.

    Fruits and Vegetables

    • Many fruits and vegetables provide non-heme iron, the less absorbable type of iron. Dark green leafy vegetables, potatoes, peas and string beans are excellent vegetable sources of iron. Fruits rich in iron include prunes, watermelon, strawberries, raisins, dates and figs. Prune juice and dried fruits such as apricots and peaches are also high in iron. Vegetarians need to ensure that they consume a variety of iron-rich fruits and vegetables because they do not obtain iron from animal sources.

    Grains

    • Whole grains and enriched grains are good sources of non-heme iron. Many manufacturers enrich their grain products with iron because this is one of the nutrients most often lost during processing. White and whole wheat breads, enriched pastas, rice, oat and bran cereals and cream of wheat are common grain sources that the American Red Cross considers as iron-rich foods.

    Other

    • Dried peas, beans and lentils are iron-rich food sources as well. Eggs, especially the yolk, are also good sources of iron. Although they are excellent sources of iron, egg yolks also contain cholesterol, which is often a consideration for elderly individuals. The American Heart Association recommends limiting the intake of egg yolks to help maintain healthy cholesterol levels. Instant breakfast shakes are often fortified with iron, making them an excellent choice for seniors who have difficulty eating solid foods or prefer to eat smaller meals.

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