DAILY IRON NEEDS Life Stage milligrams (mg) Male & Female 6-12 mo 11 1-3 yrs 7 4-8 yrs 10 Iron 9-13 yrs 8 Iron 51 yrs & older 8 Male 14-18 yrs 11 Why is Iron Important? 19 yrs & older 8 Iron helps carry oxygen through your body. If your body Female does not have enough iron, you may feel tired or weak. 14-18 yrs 15 Iron deficiency can also affect appetite, growth, and 19-50 yrs 18 concentration. Children who do not get enough iron may Pregnancy also have poor brain development and get sick more often. 14-50 yrs 27 Lactation It is important to eat iron-rich foods everyday. Use the table 14-18 yrs 10 below to help choose iron-rich foods. 19-50 yrs 9 Foods with > 2 mg Iron Foods with 1-2 mg 3 oz beef 10 medium apricots, dried ¾ c clams 3 oz poultry 3 medium oysters 1 slice whole-wheat bread 3.5 oz duck breast 2 slices white bread, enriched 3 oz liver 1 c enriched pasta or rice, cooked 1 c beans, boiled ½ c peas 1 c oatmeal, cooked 1 c kale, boiled 1 packet instant oatmeal ½ c prune juice ½ c soybeans, boiled 1 oz nuts: almond, cashew, hazelnut, 1 c spinach, cooked macadamia, peanut and pistachio ½ c raw tofu 1 c beets, canned Tips for getting more iron • Iron from animal sources is better absorbed by your body than iron from plant foods. • Eat vitamin C-rich foods with high-iron foods to increase the amount of iron absorbed by your body. Vitamin C-rich foods include: potatoes, tomatoes, broccoli, Brussels sprouts, cauliflower, cabbage, bell peppers, oranges, cantaloupe, watermelon, kiwi, mango, papaya, grapefruit, strawberries, and fruit juices (orange, grapefruit, lemon, and lime). • Choose fortified or enriched grain products, which have added iron. • Limit coffee and tea with meals as they may decrease iron absorption. • Use cast iron skillets, pots, or pans for cooking. • For iron supplements, check the label for the word “ferrous” (a form of iron that is better absorbed). • Do not take iron and calcium supplements at the same time. Calcium prevents iron from being absorbed. Clinical Dietitians & Dietetic Interns, Food & Nutrition Services, UC Davis Medical Center (3/12) 2012 The Regents of the University of California. All Rights Reserved. .