Iron RDA Chart
Written by Sky Taylor, Diet Bites
Importance of Iron in the Daily Diet
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.
Iron Toxicity & Side Effects, Health Impact of Excessive Intake
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.
Food Sources for Non-Heme Iron: Plant Based
Cream of Wheat, 3/4 cup - 8 mg
1/2 cup of boiled spinach - 3.2 mg
Seedless raisins - 1/2 cup 1.5 mg
Tofu, raw - 3.4 mg for 1/2 cup of firm tofu
1 cup of cooked kidney beans contains 5.2 mg
Foods With Iron, Animal Protein Sources
Chicken Liver, 3 ounces steamed - 7.5 mg
3 ounces of most red meats contains 3 mg (cooked)
Clams, Steamed - 3 ounces contains 25 mg
Symptoms of Iron Deficiency Anemia
Unable to maintain body temperature
Inflammation of the tongue
Symptoms of Iron Toxicity
Fatigue, loss of appetite, shortness of breath, nausea, dizziness, gray hue to skin color.