According to the National Institutes of Health (NIH), here’s how much iron different groups of people need per day:
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18 milligrams (mg)
27 mg
8 (mg)
8 (mg)
7 to 15 mg, depending on age
01
Nutrient-rich leafy green, excellent for non-heme iron absorption and overall health.
02
Versatile plant-based iron source, essential for vegetarian and vegan diets.
03
Iron-packed snack aiding in red blood cell formation and immune support.
04
Non-heme iron-rich legume, offering plant-based protein and fiber.
05
Surprising iron source, a delicious treat with antioxidant benefits.
06
Naturally sweet, iron-rich addition to snacks and desserts.
07
Convenient iron-fortified breakfast option.
08
Small but potent iron boost with a nutty flavor.
09
Staple non-heme iron sources, providing essential protein.
10
Iron-rich vegetable adding vibrancy to meals.