Recommended Daily Intake of Iron for Women
How to Get Your Daily Iron
Getting enough iron is necessary for your overall health. 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 you'll experience dizziness, fatigue, pale skin, low energy, and frequent headaches.
An adult woman needs 18 mg of iron a day. Doesn't seem like much, right? To see what I ate yesterday to reach my daily iron intake read more
| Meal | Food | Iron (mg) |
| Breakfast | 1 cup skim milk | .1 mg |
| 3/4 cup of Kashi Heart to Heart cereal | 1.8 mg | |
| 1/4 cup raisins | 1.1 | 1 tsp flaxseeds | .2 |
| Lunch | 1/2 cup tofu | 6.2 |
| 1/2 cup cooked broccoli | 1 | |
| 1/2 cooked kale | 2 | |
| 1/2 cup cooked quinoa | 1.4 | |
| 1 small pear | .3 | |
| Optional Snack (for pre-workout) |
6 oz. cup of Silk vanilla soy yogurt | 1.4 |
| Dinner | 3 oz. grilled trout | 4 |
| 1 medium baked potato | 1.9 | |
| 1/2 cup cooked asparagus | 1 | |
| Total iron intake | 22.4 mg |
It really isn't that hard to get enough iron. Just make sure to include a variety of legumes, soy products, eggs, meat, whole grains, seeds, and dark green veggies in your diet. If you're interested in knowing what other foods contain iron, check out this list.
