Optimal daily dietary iron intake:

• Children - from birth to age 6 months: 10 mg daily
• Children - from age 6 months to 4 years: 15 mg daily
• Girls - age 11 to 50: 18 mg
• Boys - age 10 to 18: 18 mg

Exactly What Foods Will Help the Most?
Eat more food containing Vitamin C. Vitamin C enhances the absorption of iron into your body. This is very helpful if you are a vegetarian. Vegetarians consume less iron because they obtain it from plant sources. Some plants contain chemicals that bind the iron rendering it more easily absorbed. You can also counteract this by eating foods high in calcium with it (calcium binds the chemicals, making iron absorbable). You can still obtain iron from vegetables. Foods such as beans, whole grains, spinach, and dried fruits have a significant amount of iron.

Red meat contains a significant amount of iron. If fat is a reason that you do not eat red meat, try eating extra lean meat. Liver is an excellent source of iron. (see table)

Eat a lot of iron rich cereal. Many cereals are fortified with iron. Check the food label on the box and look for iron under the daily values.

Some good sources of dietary iron are:

*can vary widely with brand. Check the label.