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Recommended Daily Intake of Iron for Women

Not Getting Enough Iron? Eat This Today

Getting enough shut-eye and you're still feeling tired and foggy-headed? You may want to take a closer look at what's on your plate. Fatigue is one of the most common symptoms of iron deficiency. That's because our bodies need iron to make hemoglobin, a substance in red blood cells that enables them to carry oxygen. If your cells aren't getting oxygen, then aside from feeling like you need a nap, you may also have pale skin, dizziness, and frequent headaches.

An adult woman needs 18 mg of iron a day. Doesn't seem like much, right? Here's an example of what you can eat in a day to reach your RDI.

Meal Food Iron (mg)
Breakfast 1 cup skim milk 0.1
1 cup oats 3.4
1/4 cup raisins 0.8
1 tsp. ground flaxseed 0.1
1/2 oz. almonds (about 11) 0.7
1 small banana 0.3
Lunch 1 cup lentils 6.6
1 cup cooked broccoli 1
1cup cooked kale 1.2
1/2 cup cooked quinoa 1.4
1 medium pear 0.3
Optional Snack 1 medium apple 0.2
1/4 cup cashews 0.2
Dinner 1/2 block extra-firm tofu 4.3
1 medium baked potato 1.9
1/2 cup cooked asparagus 0.8
Total iron intake 23.3 mg
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Join The Conversation
ilanac13 ilanac13 6 years
this is something that im' WAY too familiar with. i was so severely anemic that i had to get iron infusions several times a week and that was not fun. the interesting thing is that i used to eat a LOT of foods that are considered to be high in iron, but i guess my body wasn't absorbing it that way. now i've switched it up a bit and i add in different foods in the hope that i'll get past this anemia thing.
Advah Advah 6 years
I like to have a spoonful of black strap molasses in a cup of a tea, it makes a big difference. :)
Merlin713 Merlin713 6 years
You'll know if you're quite low on iron. It's not fun at all. I'm forever anemic. UGH!
aimeeb aimeeb 6 years
Steak! Mmmmmm.
aimeeb aimeeb 6 years
Steak! Mmmmmm.
Spectra Spectra 6 years
I'm not a big meat or tofu person, but I eat a lot of dark green leafy veggies and eggs. I get the rest of my iron in my vitamin supplement.
almostloli almostloli 6 years
tofu is good yea? i rely on supplements for iron
almostloli almostloli 6 years
tofu is good yea?i rely on supplements for iron
julea julea 6 years
i just went and looked....i got 100% today! actually over 100%. i had it in cereal, tofy, a protein shake, hot chocolate mix ;), and some other stuff. Yay!
julea julea 6 years
i just went and looked....i got 100% today! actually over 100%.i had it in cereal, tofy, a protein shake, hot chocolate mix ;), and some other stuff.Yay!
bethinabox bethinabox 6 years
I don't really pay much attention to my iron intake, but it must be pretty good because both times I went to donate blood, they said my iron levels were very good. *shrug*
reallysparkle reallysparkle 6 years
I eat meat, but maybe not enough to get my iron. I take supplements so that covers it. I was eating Greek food yesterday and I noticed that taramasalata (a pinky carp spread) actually has 60% of your daily recommended iron intake per tablespoon. Interesting! I doubt many of you eat the stuff on any regular basis (if ever), though lol.
GlowingMoon GlowingMoon 6 years
From my food and supplements.
GlowingMoon GlowingMoon 6 years
From my food and supplements.
miss-malone miss-malone 6 years
I eat alot of those foods on a daily basis, including ones on the other list, so I think I'm doing pretty good! I love beans, nuts, seeds, greens, whole grains.. :drool:
Antioxidant Antioxidant 6 years
I really have to make sure I get my daily iron because I'm nearly anaemic. What sucks is that certain things like calcium and tea don't let your body fully absorb iron. It's a pain to have to take that into consideration and time when I can take certain supplements or enjoy certain foods.
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