Published in May 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
Common names
Iron
Recommended Intake
Males 19+: 8 mg/day
Females 19-50: 18 mg/day
Females 51+: 8 mg/day
What's Iron for?
Required for formation of hemoglobin in the blood and myoglobin in the muscle, both of which carry oxygen to cells
Involved in energy metabolism and the immune system
Helps regulate cell growth and differentiation
Prevents iron deficiency anemia
Best Food sources
Animal sources: red meat, organ meats, fish, poultry, eggs
Plant sources: beans, lentils, whole and enriched grains, green leafy vegetables, dried fruits
Note that animal sources are better absorbed than plant sources, but the absorption of plant sources can be improved by consuming vitamin C-containing foods at the same time
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