Daily Iron Requirements & Food Sources

The following chart depicts the recommended daily allowance for Iron which is necessary for oxygen transport and cell growth.

With all the iron-fortified foods these days - combined with the common use of iron skillets as well as the intake of multi-vitamin over-use, the issue of Iron Toxicity may be a concern in our modern world. Health studies have linked excessive iron intake in males over the age of 40 to be at higher risk for heart attack which is enough in-itself to make a body sit-up and take notice.

We have listed information below regarding the Daily Requirements for Iron in the diet, including symptoms of Iron Toxicity and Iron Deficiency Anemia.

Iron - Daily Requirements
Age of Individual		Recommended Daily Allowance
Children	7 mos - 1 yr	11 mg
	1 yr - 4 yrs	7 mg
	4 yrs - 8 yrs	10 mg
	9 yrs - 13 yrs	8 mg
Males	14 yrs - 18 yrs	11 mg
	19 yrs +	8 mg
Women	14 yrs - 18 yrs	15 mg
	19 yrs - 50 yrs	18 mg
	51 + yrs	8 mg
Pregnant	14 yrs +	27 mg
Lactating	14 yrs - 18 yrs	10 mg
	19 + yrs	9 mg

Food Sources for Non-Heme Iron (Plant Food Sources)

Cream of Wheat, 3/4 cup - about 8 mg of iron

1/2 cup of boiled spinach - about 3.2 mg of iron

Seedless raisins - 1/2 cup about 1.5 mg of iron

Tofu, raw - about 3.4 mg for 1/2 cup of firm tofu

1 cup of cooked kidney beans contains about 5.2 mg of iron

Food Sources for Heme Iron (Animal Food Sources)

Chicken Liver, 3 ounces steamed - about 7.5 mg

3 ounces of most red meats contains about 3 mg iron (cooked)

Clams, Steamed - 3 ounces contains about 25 mg of iron

Symptoms of Iron Deficiency Anemia - Weakness, unable to maintain body temperature, decreased immunity, inflammation of the tongue, brittle nails, depression, hair loss, headaches.

Symptoms of Iron Toxicity - Fatigue, loss of appetite, shortness of breath, nausea, dizziness, gray hue to skin color.