Iron is necessary for the body. Iron in red blood cells carry oxygen to all body cells. Lack of iron results in a tired feeling tired and finally in iron deficiency anemia. According to the National Health and Nutrition Examination Survey, most people who eat a balanced diet get enough iron. People who have limited diets are more likely to be deficient in iron
The recommended daily intake of iron is 8 mg per day for adult men and postmenopausal women, and 18 mg per day for adult women who are premenopausal. During pregnancy, the requirement rises to 27 mg per day.
Children need less iron, about 7 mg per day, ages 1 and 3, 10 mg per day between 4 and 8 years old, and 8 mg per day between 9 and 13. Women between 14 and 18 need 18 mg per day, and men need 15 mg.
Red meat such as beef, pork and lamb are good sources of iron. A 3 oz. serving of cooked meat contains 2 to 3 mg of iron. Variety and organ meats such as liver and sausages have more iron, more than 5 mg per 3-oz. serving. The fish and chicken contains iron, but smaller than red meat.
Green leafy vegetables
Popeye was right about eating spinach. Green leafy vegetables such as spinach, broccoli, collards, mustard greens, kale, turnips, parsley, asparagus and Brussels sprouts are all good sources of iron, delivering between 1 and 2 mg per cup.
Enriched and Fortified Cereals
Most grains and cereals are fortified with iron. The refining process strips away the natural iron in grains, enriching put back the iron and other nutrients that are lost. Pasta, bread and flour, oatmeal, rice, farina, cornmeal and buckwheat all enriched with iron.
Commercial cereal products are enriched with iron, adding 25 percent or more of the RDA per serving. Most cereals contain 4 to 5 mg of iron per serving, but some are fortified to even higher levels. Total cereal is fortified to 22 mg of iron per serving, delivering in excess of 100 percent of the RDA for most people.