What Foods Increase Iron?
You can increase your intake through the foods that you eat, without taking a nutritional supplement. Track your current level of iron by reading nutrition facts on food labels and the information below. Then increase iron, if necessary, by eating more of the suggested iron-rich foods. The U.S. Department of Agriculture (USDA) recommended daily allowances (RDAs) of iron are: boys and girls, 7 to 12 months, 11 mg; 1 to 3 years, 7 mg; 4 to 8 years, 10 mg; 9 to 13 years, 8 mg. Dietary iron needs diverge at age 14 and up: 14 to 18 years, boys (11 mg), girls (15 mg); 19 to 50 years, men (8 mg), women (18 mg); men and women over 50 (8 mg); pregnant women (27 mg).
