Nutrient - Estimated Amounts Needed

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Benefits/Deficiency Symptoms

Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.  To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.

Fruit Sources

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:

Blackberries,Kiwi,Strawberry, Tomatoes,Bananas ,Grapes

Vegetable Sources

Lima Beans ,Peas ,Avocado, Kale ,Spinach, Broccoli, Squash - summer ,Potatoes ,Sweet potato, Squash - winter, Corn ,Carrots, Mushrooms,