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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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