Using the food charts  
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins  
  Elements
  Others  

- Elements -

29: IRON

Iron is an essential element in the diet. It is a component of body systems that are involved in the utilization of oxygen. It forms part of haemoglobin, the red pigment in bloodFind out more about this term, which allows oxygen to be carried from the lungs to the tissues.

We cannot use all food sources of iron with equal efficiency. This means that not all of the iron consumed is available to our bodies.

Animal sources of iron are more readily utilized than those from plant foods. The recommended dietary intake for iron takes into account the varying availability of the iron from food. The presence of vitamin C in the meal can enhance the availability of iron.

Iron deficiency is the most commonly occurring nutrient deficiency. In healthy people, iron deficiency can occur in infancy, during periods of rapid growth, from menstruation, and in pregnancy. Additional amounts of iron are needed during these periods. Blood loss and disorders of the gastrointestinal tract can also lead to deficiency. Severe iron deficiency can result in anaemia.Find out more about this term

IRON INTAKE

Recommended daily dietary intake of iron (Australia):
Infants:

 

Children:

Adult men:

Adult women:

Pregnancy (2nd and 3rd trimesters):

Lactation:

0.26 milligrams/L of breast milk. Iron in formula is much less bioavailable (only 10-20% that of breast milk) so intake will need to be significantly higher)

10 milligrams (girls 14-18 yrs 15milligrams)

8 milligrams

18 milligrams

27 milligrams


10 milligrams


TOXIC LEVEL OF INTAKE

Excessive body levels of iron can result in poisoning, although, for healthy individuals, daily intakes of 25 to 75 milligrams should not cause untoward effects. Poisoning has occurred in children who have eaten adults' iron supplements.


Elements
- Sodium
- Potassium
- Calcium
- Magnesium
Iron
- Phosporus
- Sulphur
- Chlorine
- Copper
- Zinc
- Iodine
- Fluorine
- Chromium
- Manganese
- Selenium
- Cobalt
- Molybdenum
- Nickel
- Tin
- Silicon
- Vanadium
- Cadmium


Also on this page:

-  Iron intake
-  Iron RDI
-  Toxic level of intake

-  Food charts

 

top
 bottom

 

 

IRON Food Charts:

 

IRON:
beverages

top
  bottom

BEVERAGES

Iron milligrams per 100 grams

beverages%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
cereals/cakes

top
  bottom

CEREALS, BISCUITS, CAKES, DESERTS

Iron milligrams per 100 grams

cereals%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

IRON:
cereals/cakes

top
  bottom

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
egg & cheese
dishes

top
  bottom

EGG AND CHEESE DISHES

Iron milligrams per 100 grams

 

egg-cheese%20icon

 

 

IRON:
fats/oils

top
  bottom

FATS AND OILS

Iron milligrams per 100 grams

 

fats-oils%20icon
 

IRON:
fish/seafood

top
  bottom

FISH AND OTHER SEAFOODS

Iron milligrams per 100 grams

seafood%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
fruit

top
  bottom

FRUIT

Iron milligrams per 100 grams

fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

IRON:
fruit

top
  bottom

fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
meats

top
  bottom

MEAT AND MEAT PRODUCTS

Iron milligrams per 100 grams

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

IRON:
meats

top
  bottom

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
milk products

top
  bottom

MILK AND MILK PRODUCTS

Iron milligrams per 100 grams

 

milk-cheese%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
nuts

top
  bottom

NUTS

Iron milligrams per 100 grams

nuts%20icon
 

IRON:
sauces

top
  bottom

SAUCES AND CONDIMENTS

Iron milligrams per 100 grams

sauces%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
soups

top
  bottom

SOUPS (as served)

Iron milligrams per 100 grams

 

soups%20icon
 

IRON:
sugars

top
  bottom

SUGARS, JAMS AND SPREADS

Iron milligrams per 100 grams

 

sugars%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

IRON:
sweets

top
  bottom

SWEETS

Iron milligrams per 100 grams

 

 

 

IRON:
vegetables

top
  bottom

VEGETABLES

Iron milligrams per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

IRON:
vegetables

top
  bottom

vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

top