Sources of Iron
Iron deficiency is the most common nutrient deficiency and many people have reduced iron stores. People who are at risk of developing iron deficiency are women, pregnant women, infants, fussy eaters, athletes and vegetarians.
Deficiency symptoms include:Fatigue, poor circulation, dizziness, lightheadedness, depression, reduced recovery from exercise, impaired mood, poor memory and ability to concentrate, reduced physical and mental performance, and anaemia.
Good non-meat iron containing foods:
Almonds 1 cup 4.9mg Potato (with skin) 12.7mg
Apricot halves 10 4.2mg Parsley 1 cup 3.2mg
Avocado 1 small 2.5mg Prunes1 cup 3.0mg
Chickpeas (cooked) 1 cup 4.9mg Raisins 1 cup 3.0mg
Dates 10 1.0mg Oatmeal 1 cup 5.0mg
Egg 1 1.0mg Sesame seeds 100gm 10mg
Figs 10 4.2mg Kidney beans 1 cup 4.9mg
Miso 1 cup 4.7mg Wheat germ 1/4cup 4.2mg
Molasses 2tblspns 10.1mg Peas (in pod) 1 cup 3.2mg
Mushrooms (cooked) 1 cup 2.7mg Soybeans 1 cup 4.9mg
The recommended daily iron intake is:
Females 12 – 50 years 12 – 16mg
51 years plus 5 – 7 mg
Pregnancy 22 – 36mg
Breast feeding 36mg
Males 12 – 18 years 10 – 13mg
Males 19 years plus 7mg
Children 1 – 11 years 6 – 8mg
Infants 0 – 6 months
- Breast-fed 0.5mg
- Non breast-fed 3.0mg
6 – 12 months 9mg
More Information:
Hypoglycaemia - eating to balance your blood sugar levels
Menopause - Phytoestrogen Food Sources
