And Optimal Amounts 3. IRON Iron deficiency is the most common nutritional problem in the world. In the United States, it is most often seen in toddlers, teens, and in young and pregnant women. Low iron intake results in anemia. People with this condition often suffer from fatigue, headaches and increased risk of infection.
Many foods are rich in iron, but many whole plant foods are especially good sources.
Vegetarians and others who eat plant-based diets actually have the highest iron intakes. In fact, the more the diet is based on plant foods, the higher the intake of iron. However, the amount of iron in the diet is only part of the story. The amount of iron that is actually absorbed into the bloodstream is also very important. Iron Absorption Generally, only about 10 percent of the iron in the diet is absorbed.