Why is iron important ?

Iron helps your body carry oxygen in the blood. People of all ages need a regular intake of iron in their diet.

Women, teenage girl and young children are most at risk of iron deficiency because their iron needs are higher.

The recommended daily intake of iron is :
Infant
0 to 6 months breast fed - 0.5mg
0 to 6 months bottle fed - 3mg
7 to 12 months - 9mg

Children
1 to 11 years 6-8mg

Teenagers
12 to 18 years 10-13mg

Men 7 mg

Women
Pregnant 12 - 16mg
Breastfeeding 22 - 36mg
From menopause 5-7mg

Note : it is recommended that vegans and ovo-lacto vegetarians seek professional advice from a dietitian, as their iron intake may be inadequate. Growth and development of such children, needs careful observation.

Making the most of iron
Animal foods are the best sources of iron and are most easily absorbed by the body. Iron from other sources is not as easily absorbed. Iron absorption from these foods will be improved if they are eaten with vitamin C rich food such as citrus (eg. orange), berry (eg. strawberry) or tropical fruits (eg. pineapple), capsicum, tomatoes and 100% fruit juices. Large quantities of some foods and additives decrease the iron available to you.
* unprocessed bran (more than 2 tablespoons per day)
* tea (more than 6 cups per day)
* coffee
* antacids
* aspirin
So take your high-iron foods separately from these.

BEST SOURCE OF IRON (MG)
Red meat (such as lamb), poultry, pork or fish.
Beef
2 slices (120g) = 3.6mg

Kidney
1 whole (50g) = 5.7mg

Lamb
2 slices (120g) = 3mg

Egg
60g = 0.9mg

Pork
1 chop (125g) = 1.8mg

Chicken
2 slices (120g) = 0.8mg

Salmon / tuna
150g = 2.6mg

Liver
100g = 10mg

Sardines
5 wholes (75g) = 2.0mg

Other sources of iron (mg)
White bread
2 slices = 0.6mg

Weetbix
2 biscuits = 3.0mg
Vitabrits
2 biscuits = 1.2mg

Wholemeal bread
2 slices = 1.4mg

Cornflakes
1 cup = 1.4mg

Broccoli
1/2 cup floweretts = 0.5mg

Spinach or silver beet
1/2 cup (70g) = 2.2mg

Bran flakes
2/3 cup (30g) = 5.4mg

Milo
2 tablespoon = 3.4mg

Spinach or silver beet
1/2 cup (70g) = 2.2mg

Sesame seeds /Tahini
1 tablespoon (12g) = 0.6mg

Dried apricots
10 halves = 2.2mg

Green peas
1/2 cup (80g) = 0.9mg

Baked beans
1/2 cup (120g) = 2.0mg

1/2 cup drained chick
peas = 1.6mg
1/2 cup drained kidney
bean = 2mg

* Nuts are not recommended for children under 5 years of age due to the risk of choking.

Source : Tresillian Family Care Centres