FOOD ISSUES

IRON

Information: food issues. Iron, a trace mineral, prevents anemia and keeps your red blood cells healthy. In fact iron is an essential part of hemoglobin, a part of the red blood cells that carries oxygen throughout your body.

You also store iron in your muscle tissues and it's an essential part of many of your body's proteins and enzymes.

How Much Iron Is Enough?

The recommended dietary allowance (RDA) for iron is:

• 10 milligrams a day - Men age 19 and older and women age 51 and older who are not menstruating.
• 15 milligrams a day - Women age 19 to 50 who are menstruating.
• 30 milligrams a day - Pregnant women.
• 15 milligrams a day - Breastfeeding women.

Good Sources of Iron

1. Animal liver, kidney and heart.
2. Oysters.
3. Iron-fortified bread and cereal.
4. Lean red meat.
5. Nuts.
6. Egg yolks.
7. Dried beans and legumes.
8. Blackstrap molasses.
9. Dried fruit.
10. Dark leafy green vegetables.
11. Foods cooked in an iron skillet.

WEIGHT LOSS PROGRAMS SHOPPING