HOW MUCH IRON DO YOU NEED (RDA)?

• The recommended iron intake for men and post-menopausal women is 8 mg. The recommended intake for pre-menopausal women is 18 mg and the recommendation increases to 27 mg for pregnant women.

• Children ages 7 to 12 months need 11 mg, 1 to 3 years 7mg, 4 to 8 years 10mg, 9-13 years 8mg, 14 to 18 years 11 mg (for boys), 15 mg (for girls).

IRON CONTENT OF SOME COMMON FOODS
List of Grains Rich in Iron:
* Brown rice, 1 cup cooked-0.8 mg
* Whole wheat bread, 1 slice-0.9 mg
* Wheat germ, 2 tablespoons-1.1 mg
* English Muffin, 1 plain-1.4 mg
* Oatmeal, 1 cup cooked-1.6 mg
* Total cereal, 1 ounce-18.0 mg
* Cream of Wheat, 1 cup-10.0 mg
* Pita, whole wheat, 1 slice/piece, 61/2 inch-1.9 mg
* Spaghetti, enriched, 1 cup, cooked-2.0 mg
* Raisin bran cereal, 1 cup-6.3 mg

List of Iron Rich Legumes, Seeds, and Soy:
* Sunflower seeds, 1 ounce-1.4 mg
* Soy milk, 1 cup-1.4 mg
* Kidney beans, 1/2 cup canned-1.6 mg
* Chickpeas, 1/2 cup, canned-1.6 mg
* Tofu, firm, 1/2 cup-1.8 mg
* Soy burger, 1 average-1.8 to 3.9 mg
* Raw Spinach, 1 cup-1 mg
* Cooked Spinach, 1 cup-3.5 mg
* Pumpkin Seeds, 1/2 cup roasted-8.5 mg
* Pistachios, 1/2 cup-4.4 mg

List of Vegetables Rich in Iron:
* Broccoli, 1/2 cup, boiled-0.7 mg
* Green beans, 1/2 cup, boiled-0.8 mg
* Lima beans, baby, frozen, 1/2 cup, boiled-1.8 mg
* Beets, 1 cup-1.8 mg
* Peas, 1/2 cup frozen, boiled-1.3 mg
* Potato, fresh baked, cooked w/skin on-4.0 mg
* Vegetables, green leafy, 1/2 cup-2.0 mg
* Watermelon, 6 inch x 1/2 inch slice-3.0 mg

Other Foods Rich in Iron:
* Blackstrap Molasses, one tablespoon-3.0 mg
* Dates or Prunes, 1/2 cup-2.4 mg
* Beef, Pork, Lamb, three ounces-2.3 to 3.0 mg
* Liver (beef, chicken), three ounces-8.0 to 25.0 mg
* Clams, Oysters 3/4 cup-3.0 mg
* Dark meat Turkey 3/4 cup-2.6 mg
* Pizza, cheese or pepperoni, 1/2 of 10 inch pie-4.5 to 5.5 mg

Tagged as: minerals, Nutrition