Dietary Sources Of Iron
Dietary Sources of Iron
The recommended daily amounts of iron currently suggested by nutritional authorities are: Infants: 10 – 15 mg Children 1 – 3 years old: 15 mg Children 4 – 10 years old: 10 mg Males 11 – 18 years old: 18 mg Males over 19 years old: 10 mg Females 11 – 50 years old: 18 mg Females over 50 years old: 10 mg The listing below contains estimated amounts of dietary iron
found in
some of the better food sources: iron-fortified cereal 1/2 oz 6.7mg liver, pork 1 oz 5.9mg dried apricots 1/2 cup 5.5 prune juice 1/2 cup 4.9 dried dates 1 cup 4.8 liver, beef 3.3 oz (baby food jar) 4.4 liver, lamb 1 oz 4.2 dried prunes 1/2 cup 3.9 infant formula (with iron)8 oz 3.0 bean tostada 1 3.0 baked beans with pork 1/2 cup 3.0 egg yolks 3.3 oz (baby food jar) 2.9 liver, chicken 1 oz 2.8 soybeans, cooked 1/2 cup 2.7 beef enchilada 1 2.6 raisins 1/2 cup 2.5 lima beans 1/2 cup 2.5 refried beans 1/2 cup 2.3 fried oysters 1 oz 2.2 dried figs 1/2 cup 2.2 liver, beef 1 oz 2.2 spinach, cooked 1/2 cup 2.0 beef taco 1 2.0 mustard greens, cooked 1/2 cup 1.8 turkey 1 oz 1.7 beef 1 oz 1.5 pork chop 1 oz 1.4 peas 1/2 cup 1.4 egg 1 1.2 chicken 1 oz 0.5 peanut butter 1 tbsp 0.5
Foods that are high in vitamin C help the body to use the iron in foods more efficiently. These include oranges, grapefruit, strawberries, tomatoes, cantaloupe, bell peppers, broccoli, and cabbage.
Cooking foods in cast-iron pots can increase their iron content.
Conversely, cow’s milk contains no iron and drinking more than 24 ounces a day is sometimes a contributing cause of iron deficiency.
If a blood test reveals that your child has iron deficiency anemia, or if her normal diet contains few iron-rich foods, your pediatrician may suggest an iron supplement.
_____ Iron drops (Fer-N-Sol). Give _____ cc(ml), _____ times a day for _____ months.
_____ Iron tablets (300 mg ferrous sulfate). Give _____ tablets, _____ times a day for _____ months.
It’s best if the iron is given between meals, about 30 minutes before eating. As mentioned above, giving it with fruit juice that is high in vitamin C will increase the body’s absorption of iron. If using a liquid iron supplement, place the iron dose on the back of the tongue to avoid temporarily staining the teeth.
Occasional side effects of the iron therapy include upset stomach, diarrhea, constipation, and dark colored stools. Notify your child’s physician if any of these symptoms are especially bothersome.
Remember that iron poisoning (large overdoses) can be harmful or even fatal. Keep iron containing medications (and all medicines) out of the reach of children and have syrup of Ipecac on hand.