Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.
It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.
Most at risk of iron deficiency are infants, adolescent girls and pregnant women.
Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.
To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.
Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.
Vegetarians need to get twice as much dietary iron as meat eaters.
While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:
Avocado
Blackberries
Blackcurrant
Boysenberries
Breadfruit
Cherries
Dates
Figs
Grapes
Kiwi
Lemon
Loganberries
Lychee
Mulberries
Passion Fruit
Persimmon
Pomegranate
Raspberries
Strawberry
Watermelon
Most nuts contain a small amount of iron.
Amaranth
Buckwheat
Cashews
Coconut
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White
Beef
Caviar
Sardines
Goat Cheese
Lamb
Soy Beans
Soy Milk
Turkey Bacon
Turkey Leg
Roast Duck
Hamburger
Beef Sausage
Beef Jerky
Ground Turkey
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