Iron
Iron is an essential mineral that forms hemoglobin and myoglobin to transport and store oxygen. The adult RDA is 18 mg for premenopausal women and 8 mg for men, with an upper limit of 45 mg. Deficiency is the world’s most common nutritional disorder, causing anemia.
- Unit
- mg
- RDA (adult)
- 18 mg
- Upper limit
- 45 mg
- Functions
- Forming hemoglobin to carry oxygen in blood, Forming myoglobin to store oxygen in muscle, Energy metabolism within cells, Supporting immune function
- Food sources
- Red meat, Liver, Legumes, Spinach, Fortified cereals, Tofu, Shellfish
- Deficiency
- Iron-deficiency anemia: fatigue, weakness, pale skin, shortness of breath, and impaired immunity.
- Excess
- Excess causes gastrointestinal distress and, in overload, organ damage; iron overdose is a leading cause of poisoning in children.
Richest foods
| Sesame Seeds, Whole | Nuts & seeds | 14.6 mg |
| Pumpkin Seeds | Nuts & seeds | 8.8 mg |
| Cashews, Raw | Nuts & seeds | 6.7 mg |
| Spinach, Cooked | Vegetable | 3.6 mg |
| White Bread | Grain | 3.6 mg |
| Lentils, Cooked | Legume | 3.3 mg |
| Chickpeas, Cooked | Legume | 2.9 mg |
| Spinach, Raw | Vegetable | 2.7 mg |
| Whole Wheat Bread | Grain | 2.5 mg |
| Edamame, Cooked | Legume | 2.3 mg |
| Ground Beef, 90% Lean, Cooked | Protein | 2.3 mg |
| Black Beans, Cooked | Legume | 2.1 mg |
Amount per food's listed serving.