DAILY IRON NEEDS 
                                                                                                       Life Stage                      milligrams (mg) 
                                                                                                        
                                                                                                       Male & Female 
                                                                                                                 6-12 mo                            11         
                                                                                                                 1-3 yrs                             7 
                                         Iron                                                                    4-8 yrs                            10  
                                          Iron                                                                   9-13 yrs                            8 
                                                                                                                 51 yrs & older                      8     
                                                                                                       Male 
               Why is Iron Important?                                                                            14-18 yrs                          11 
               Iron helps carry oxygen through your body.  If your body                                          19 yrs & older                      8     
               does not have enough iron, you may feel tired or weak.                                  Female 
               Iron deficiency can also affect appetite, growth, and                                             14-18 yrs                          15 
                                                                                                                 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) 
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