Skip Nav
Healthy Eating Tips
Why It's Important to Stop Drinking Shots of ACV
Inner Thigh Exercises
All-Time-Best Inner-Thigh Exercises
Healthy Eating Tips
From Weight Loss to Digestion, All the Reasons You Should Be Eating Flaxseeds

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
Join The Conversation
ilanac13 ilanac13 8 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 8 years
I like to have a spoonful of black strap molasses in a cup of a tea, it makes a big difference. :)
Merlin713 Merlin713 8 years
You'll know if you're quite low on iron. It's not fun at all. I'm forever anemic. UGH!
aimeeb aimeeb 8 years
Steak! Mmmmmm.
Spectra Spectra 8 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 8 years
tofu is good yea? i rely on supplements for iron
julea julea 8 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 8 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 8 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 8 years
From my food and supplements.
miss-malone miss-malone 8 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 8 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.
Boots Morning-After Pill July 2017
How to Work Out Every Day
Healthy Oatmeal Recipes
Types of Foods to Avoid Late at Night
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds