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Iron

Good to know:	Iron from foods is absorbed better if you also eat foods rich in vitamin C.
Recommendations:	Men ages 11-18, 12 milligrams/day Men ages 19-51+, 10 milligrams/day Women ages 11-50, 15 milligrams/day Women ages 51+, 10 milligrams/day
Benefits:	Important part of red blood cells.
Food sources:	Red meat, fish, poultry, eggs, legumes, fortified cereals.
Day's supply in:	1 small extra-lean hamburger (3.14 mg) PLUS 1 cup dry roasted mixed nuts (5.07 mg) PLUS 1 egg (0.72 mg) PLUS ½ cup tofu (6.65 mg) OR 1 cup Kellogg's raisin bran (22.2 mg)
Watch out:	Iron deficiency is common through out the world. Women are especially in danger, since they lose iron in menstrual blood. Deficiency can lead anemia, with symptoms of fatigue, weakness and ill health. Too much iron may increase the risk of heart disease in men.

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