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Nutrient

[F L S A C] Letter Key

Functionnavigator

Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia

Life Stage Groupnavigator

Life Stage GroupRDA/AI* (mg/d)ULa (mg/d)
Infants
0–6 mo0.27*40
7–12 mo1140
Children
1–3 yr740
4–8 yr1040
Males
9–13 yr840
14–18 yr1145
19–30 yr845
31–50 yr845
50–70 yr845
>70 yr845
Females
9–13 yr840
14–18 yr1545
19–30 yr1845
31–50 yr1845
50–70 yr845
>70 yr845
Pregnancy
<=18 yr2745
19–30 yr2745
31–50 yr2745
Lactation
<=18 yr1045
19–30 yr945
31–50 yr945

Selected Food Sourcesnavigator

Fruits, vegetables and fortified bread and grain products such as cereal (non-heme iron sources), meat and poultry (heme iron sources)

Adverse Effects of Excessive Consumptionnavigator

Gastrointestinal distress

Special Considerationsnavigator

Non-heme iron absorption is lower for those consuming vegetarian diets than for those eating nonvegetarian diets. Therefore, it has been suggested that the iron requirement for those consuming a vegetarian diet is approximately 2-fold greater than for those consuming a nonvegetarian diet.

Recommended intake assumes 75% of iron is from heme iron sources.


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