Children and adults need different amounts of iron at different times in their lives. Iron is most needed during the period of growth, i.e. children and teenagers need iron the most. Also, pregnant women and women with abundant menstruation should receive higher doses of iron.
Recommended daily needs of iron
- Children ( 1-10 years ) – 7 – 10 mg
- Women ( 19 and older) – 18mg
- Pregnant women – 27mg
- Nursing mothers – 9 – 10 mg
- Men ( 19 years and older) – 8mg
Foods rich in iron
Iron is mostly found in: meat, fish, nuts, beans and egg yolk, spinach, lentils, kiwi, strawberries, raspberries and other berries, broccoli, cauliflower, potatoes, tomatoes.
One glass of fresh orange juice and cereals can increase the absorption of iron in the body. Vitamin C helps your body include the iron in the metabolism.