Iron

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Iron

0 to 6 months, 0.27 milligrams
7 - 12 months, 11 milligrams
1 -3 years, 7 milligrams
4 -8 years, 10 milligrams
9 to 13 years old, 8 milligrams
Males 14 to 18 years old - 15 milligrams
Females 14 to 18 years old - 18 milligrams
Males 19 to 50 years old - 8 milligrams
Females 19 to 50 years old - 18 milligrams
Males and females 51 years and older, 8 milligrams
Pregnant females all ages, 27 milligrams
Lactating females age 14 to 18: 10  milligrams
Lactating females over age 19: 9  milligrams

Best Food Sources for Iron

Wheat germ, brazil nuts, molasses, dark green vegetables, pig liver, oats, fortified cereals, sardines, lean beef, chicken.

Iron Food Source

Serving Size

Iron  Content Per MG

Spinach

1 cup

6.43

Soybeans

1 cup, cooked

8.84

Rice, long grain white

1 cup, cooked

9.73

Clams, mixed species

3 ounces, canned

23.77

Clams, mixed species

3 ounces, raw

11.88

Kellogg's Product 19

1 cup

18.09

General Mills Whole Grain Total

3/4 cup

18.00

Instant Oats

1 packet

10.55

Pumpkin

1 cup

3.41

Cherries

1 cup, canned

3.34

Sardines

2 sardines

.70

Molasses

1 Tablespoon

.94

Wheat Germ

1 cup

7.20

Deficiency Signs & Symptoms of Iron


Fatigue, bruise easily, insomnia, heart palpitations, paleness.

Toxicity Signs & Symptoms of Iron

Chiefly due to iron acquired from supplements or blood transfusions (rather than acquired  from natural foods): Iron poisoning, vomiting, dizziness, weight loss, headaches, skin discoloration (bronze, grayish tint).

Too much iron may contribute to heart disease and cancer in men over 40, as well as contribute to rheumatoid arthritis.

How Iron is Used in the Body

Stimulates appetite immunity booster energy booster protects against anemia. A daily diet deficient in iron may weaken the immune system.

Therapeutic Benefits of Iron

Too much iron may contribute to stroke and heart attack in middle aged men. Caffeine and bran may deplete iron.

Foods & Drinks Containing Iron

Food - Based on 1 cup unless stated.

Milligrams

Fast foods, hamburger; double, regular patty; with condiments - one sandwich

5.55

Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH - 3/4 cup serving

5.48

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) - 4" size bagel

5.38

KELLOGG'S ALL-BRAN, original - 1/2 cup serving

5.28

Candies, semisweet chocolate

5.26

Beef, variety meats and by-products, liver, cooked, pan-fried - based on three ounces

5.24

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH based on 3/4 cup serving

5.24

Beans, kidney, red, mature seeds, cooked, boiled, without salt

5.20

Pie crust, standard-type, prepared from recipe, baked - based on one pie shell

5.20

Fast foods, chili con carne

5.19

Jerusalem-artichokes, raw

5.10

Oat bran, raw

5.09

GENERAL MILLS, RAISIN NUT BRAN

5.05

GENERAL MILLS, LUCKY CHARMS

5.00

GENERAL MILLS, COCOA PUFFS

5.00

Barley, pearled, raw

5.00

QUAKER, CAP'N CRUNCH'S PEANUT CRUNCH, based on 3/4 cup serving

4.96

Snacks, trail mix, regular, with chocolate chips, salted nuts, seeds

4.95

Baking chocolate, unsweetened, one square

4.93

Fast foods, hamburger; single, large patty; with condiments, vegetables - one sandwich

4.93

Vitamin Index

 

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