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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health

Nutrition for Your Needs

NutriMirror’s free food journal not only helps control your calorie count, it’s also customized to give appropriate nutrition recommendations based on your own personal, individual needs.

free food diary


Iron is an essential nutrient that carries oxygen and forms part of the oxygen-carrying proteins, hemoglobin in red blood cells and myoglobin in muscle. It is also a necessary component of various enzymes.

Deficiencies: Severe iron deficiency results in anemia. Iron deficiency anemia in pregnancy increases the risk of premature and low birth weight babies. In young children, iron deficiency is associated with behavioral abnormalities (such as reduced attention span) and reduced cognitive performance that may not be fully reversible by iron replacement. In adults, severe iron deficiency anemia impairs physical work capacity. In the US, iron deficiency anemia is relatively rare, but affects 5% of women 20-49 years old. Moderate iron deficiency without anemia is most common in children 1-2 years old (9%) and females 12-49 years old (9-11%), reflecting rapid growth or menstrual iron loss, and is less common in other groups.

Food sources: In the U.S., grain products are a principal source of dietary iron, followed by meat, poultry and fish, then vegetables, then legumes, nuts, and soy. Red meat is a rich source of iron that is well absorbed. Refined grain products in the U.S. are enriched routinely with iron. Iron-fortified formula or cereals are useful in preventing iron deficiency in infants.

Dietary Reference Intakes for Iron

Recommended Intakes for Individuals*
Age Male Female Pregnant Lactating
1-3 yrs.7 mg7 mg
4-810 mg10 mg
9-138 mg8 mg
14-1811 mg15 mg27 mg10 mg
19-308 mg18 mg27 mg9 mg
31-508 mg18 mg27 mg9 mg
51-708 mg8 mg
70+8 mg8 mg

*These Recommended Dietary Allowances are set to meet the needs of almost all (97 to 98 percent) individuals in the groups listed in the table above.

Tolerable Upper Intake Levels (UL)**
Age Male Female Pregnant Lactating
1-3 yrs.40 mg40 mg
4-840 mg40 mg
9-1340 mg40 mg
14-1845 mg45 mg45 mg45 mg
19-5045 mg45 mg45 mg45 mg
51-7045 mg45 mg
70+45 mg45 mg

**UL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water, and supplements.

Source: Food and Nutrition Board, Institute of Medicine, National Academies

Vitamin, Mineral, and Nutrient Reference Values

The values in the label shown below are the targets used to determine Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day. Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances (the Dietary Reference Intake values) for specific population groups.

Daily Value***
  65 g
Total Fat
  20 g
  Saturated Fat
  Trans Fat
  300 mg
  2400 mg
  25 g
  Dietary Fiber
  50 g
  5000 IU
Vitamin A
  60 mg
Vitamin C
  1 g
  18 mg
Daily Value***
  400 IU
Vitamin D
  30 IU
Vitamin E
  80 µg
Vitamin K
  1.5 mg
  1.7 mg
  20 mg
  2 mg
Vitamin B6
  400 µg
Total Folate
  6 µg
Vitamin B12
  1 g
  400 mg
  15 mg
  70 µg
  2 mg
  2 mg
  3.5 g

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on sex, age, weight, and other factors.


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