Eating a balanced diet that includes food from the iron rich food list can help prevent iron deficiency. Iron Deficiency Anemia is a condition where a person has inadequate amounts of iron to meet body demands. It is a decrease in the amount of red cells in the blood caused by having too little iron. Recommended daily intake of ironChildren from birth to age 6 months - 10 mg daily Children from ages 6 months to 4 years - 15 mg daily Females ages 11 to 50 - 18 mg Females over age 50 - 10 mg Pregnant women - 30 to 60 mg Males ages 10 to 18 - 18 mg Males over age 19 - 10 mg  You can improve the way your body absorbs iron by eating foods from the iron rich food list. Raw foods provide iron that is absorbed most efficiently. Foods that are rich in vitamin C such as citrus and tomato are known to increase iron absorption.
Iron Rich Food List Suggestions| Food | Miligrams of iron per 100 g food | food portion containing 1 mg of iron | | chicken/beef liver | 8.8 | 10 grams | cooked beef | 5.5 | 15 grams | cooked turkey meat | 4.8 | 20 grams | sardines | 4.0 | 25 grams | tuna fish in oil | 1.2 | 1/2 can | cooked chicken | 0.8 | 1 drumstick/leg or 1/8 of the chicken |
| REMEMBER: IRON FROM RAW FOOD IS ABSORBED BETTER! |
| Food | Miligrams of iron per 100 g food | food portion containing 1 mg of iron | | pure tehina/tehini | 9.0 | 2 teaspoons | sesame halva | 6.0 | 15 grams | tehina sald or prepared tehini | 4.9 | 2 tablespoons | oat flakes | 4.5 | 2 tablespoons (before cooking) | almonds | 4.4 | 15 pieces | dried figs | 4.0 | 2 pieces | cooked spinach | 3.5 | 1/ cup | humous | 2.6 | 3 tablespoons | cooked garbanzo beans | 2.4 | 1/4 cup | cooked dry beans | 2.3 | 1/4 cup | cooked lentils | 2.2 | 1/3 cup | dried dates | 1.7 | 4 dates | brown bread | 1.7 | 2 slices | cooked green peas | 1.4 | 1/2 cup | cooked potato | 1.4 | 1/2 potato |
Other Foods With High Levels of Iron |
Vegetables and fruit | Servings and iron content | Collard greens, kale, mustard, beet, or turnip greens | 1/2 cup contains 2 mg | Cooked peas | 1 cup contains 3 mg | Spinach | 1 cup contains 4 mg | Dried apricots | 1 cup contains 7.2 mg | Dried peaches | 1 cup contains 9.6 mg | Prunes | 1 cup contains 3.8 mg | Raisins | 1 cup contains 5.1 mg | Beans | Servings and iron content | Kidney, lima, navy, black, pinto, soy beans, and lentils | 1 cup contains 5.0 mg | Iron Fortified Whole Grains | Servings and iron content | Cereals, breads, enriched rice, and pasta | 1 cup contains 1-16 mgs | Other | Servings and iron content | | Egg | 1 egg contains 0.7 mg | | Blackstrap molasses | 1 tablespoon contains 5.0 mg |
Iron rich food list and breastfeeding diet
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