A Way to Become Healthy

Health Benefits and Sources Of Iron

Estimated Amounts Needed
  • Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.
  • It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.
Benefits/Deficiency Symptoms
  • Most at risk of iron deficiency are infants, adolescent girls and pregnant women.
  • Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.
  • To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.
  • Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.
  • Vegetarians need to get twice as much dietary iron as meat eaters.
Fruit Sources
  • While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:
  • Avocado
  • Blackberries
  • Blackcurrant
  • Grapes
  • Lemon
  • Lychee
  • Persimmon
  • Pomegranate
  • Strawberry
  • Watermelon
Vegetable Sources
  • Amaranth leaves
  • Brussels Sprouts
  • Butternut squash
  • French Beans
  • Lima Beans
  • Peas
  • Potatoes
  • Pumpkin
Nut/Seed/Grain Sources 
  • Most nuts contain a small amount of iron.
  • Amaranth
  • Buckwheat
  • Cashews
  • Coconut
  • Oats
  • Rye
  • Wheat - Durum
  • Wheat - Hard Red
  • Wheat - Hard White 


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