Iron is a superstar mineral essential for keeping us energized and healthy. It’s the key player in making hemoglobin, which helps red blood cells ferry oxygen all over our body. Without enough iron, we can feel tired and weak, like a deflated balloon. Iron also powers our metabolism, supports our immune system, and keeps our brains sharp by aiding in neurotransmitter production.
But how much iron should we be eating each day?
The Australian Dietary Guidelines say that the recommended dietary intake (RDI) of iron in non-anemic, healthy adults and children is:
BOYS & GIRLS
0-6 months – 0.2 mg/day
7-12 months – 11 mg/day
1-3 yrs – 9 mg/day
4-8 yrs – 10 mg/day
BOYS
9-13 yrs – 8 mg/day
14-18 yrs 11 mg/day
GIRLS
9-13 yrs – 8 mg/day
14-18 yrs – 15 mg/day
MEN
19 – 30 yrs – 8 mg/day
31 – 50 yrs – 8 mg/day
51 – 70 yrs – 8 mg/day
>70 yrs – 8 mg/day
WOMEN
19 – 30 yrs -18 mg/day
31 – 50 yrs – 18 mg/day
51 – 70 yrs – 8 mg/day
>70 yrs – 8 mg/day
PREGNANCY
14 – 18 yrs – 27 mg/day
19 – 30 yrs – 27 mg/day
31 – 50 yrs 27 mg/day
LACTATION
14-18 yrs – 10 mg/day
19 – 30 yrs – 9 mg/day
31 – 50 yrs – 9 mg/day
I’m glad you asked, pretend person! Here is a non-exhaustive list of iron-containing foods:
Lamb liver (grilled, 100g) – 11mg
Lentils (cooked, 1 cup) – 6.6mg
Beans (white, cooked, 1 cup) – 6.6mg
Spinach (cooked, 1 cup) – 6.4mg
Oysters (raw, 100g) – 4.4mg
Kangaroo (grilled, 100g) – 4.1mg
Lamb (lean, cooked, 100g) – 3.7mg
Oats (rolled, uncooked, 1 cup) – 3.5mg
Beef (cooked, 100g) – 3.3mg
Sardines (110g, 1 tin) – 3.2mg
Apricots (dried, 1/2 cup) 3.1mg
Pumpkin seed (hulled, 1/4 cup) – 3.0mg
Tofu (raw, 100g) – 2.9mg
Eggs ( 1 large) – 1.1mg
Broccoli (cooked, 1 cup) – 1.0mg
Chicken thigh (cooked, 100g) – 0.9mg
And a couple more notes on iron before I love you and leave you:
• Non-haem iron (from plants such as legumes & whole grains) contains phytates that inhibit iron absorption. Hence, we soak our legumes before eating (but more on that later).
Other inhibitors include coffee, black tea, soy protein, and calcium. Vitamin C enhances non-haem iron absorption.
• Haem iron (from animals) is absorbed by the body about ten times more easily than non-haem iron. Food for thought…
Love, Naturopath Erin xx