| Also known as : (nothing else)
USRDA : Men 10 mg, Women 13 mg
Sources: Iron can be found in the following foods:
- brewers yeast (2 rounded tbsp - 116 calories)
- chicken (3 oz boneless, skinless, breast tenders - 246 calories) (Chicken Diane)
- clams (3 oz steamed - 126 calories) (Fresh Tomato Soup)
- dates (1 pitted Medjool - 66 calories) (Indian Date Pinwheels)
- dried prunes (3 oz uncooked - 201 calories)
- eggs (1 large hard-boiled - 77 calories) (Sunday Brunch Eggs)
- enriched bread (1 large, enriched, white pita - 165 calories)
- enriched cereals (1 cup Cheerios - 103 calories)
- fish (3 oz grilled rainbow trout - 128 calories) (Fried Trout with Tartar Sauce)
- kale (1 cup fresh, boiled, chopped, without salt - 36 calories)
- kidney beans (1 cup canned, red - 215 calories) (Three Bean Salad)
- lean meat (3 oz tri-tip beef roast, roasted or grilled - 120 calories) (Beef Kabob in Red Pepper Sauce)
- lentils (1 cup boiled without salt - 230 calories) (French Lentil Soup)
- lima beans (1 cup immature (green) boiled without salt - 209 calories) (Confetti Salad)
- liver (3 oz pan-fried beef liver - 147 calories)
- parsley (1 tbsp chopped raw - 1 calorie)
- peaches (1 large - 68 calories) (Spiced Fruit)
- pears (1 small - 68 calories) (Jamaican Rum Pears)
- pumpkin (1 cup canned without salt - 83 calories) (Harvest Salad)
- raisins (50 seedless - 78 calories) (Mom's Apple Pie)
- rice (1 cup cooked wild rice - 166 calories) (Teriyaki Rice)
- sesame seeds (1 tbsp dried - 52 calories) (Pork Lo Mein)
- soybeans (1 cup frozen, prepared edamame - 189 calories)
- wheat bran (1.25 cup Kraft Shredded Wheat & Bran - 197 calories)
- Note: spinach actually hinders iron absorption
Functions: Iron is necessary for:
- building red blood cells
- healthy hair
- healthy skin
- metabolism
Deficiencies : Iron deficiency (not enough) can result in:
- anemia
- brittle nails
- constipation
- dizziness
- fatigue
- hair loss
- headaches
- shortness of breath
- weakness
Overdose : Iron overdose (too much) can result in:
- death
- heart failure
- liver failure
- toxic build up in the liver
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