Iron (Fe)

Iron (Fe)

Fun facts: 75-80% of Iron in the body (about 3-5 g in total) is in haemoglobin, which is the main constituent of red blood cells.

  • Iron is an integral part of more than seventy enzymes.
  • It is part of the respiratory enzymes, ensuring the process of respiration in cells and tissues.
  • The main function of iron in the body is involved in the formation of hemoglobin (red blood cells) in the blood.
  • Iron is involved in the formation of immune cells, hormones and the thyroid gland.
  • Required for the action of activating vitamin B use in the body.
  • protects the body from bacteria.

RDA KEY

RDA = Recommended Daily Amounts (EU data)

G = Grams

Mg = Milligrams

Mcg = Micrograms (1mg = 1000mcg)

F = Female

M = Male

Iron – RDA

Ages 1-3 = 6.9mg

Ages 4-6 = 6.1mg

Ages 7-10 = 8.7mg

Ages 11-14 = F = 14.8mg M = 11.3mg

Ages 15-18 = F = 14.8mg M = 11.3mg

Ages 19+ = F = 14.8mg up to age 50 and 8.7mg 50+ M = 8.7mg

Fruit

Elderberries (100g = 1.60mg 9% RDA)

Figs (100g = 2mg 11% DV)

Golden berries (100g = 2.6mg 16% DV)

Medjool Dates (100g = 0.9mg 5% DV)

Prunes (100g = 0.9mg 5% RDI)

Herbs

Chickweed (Available soon)

Dandelion leaf

Dandelion root

Devils claw root

Sarsaparilla (Available soon)

Moringa

Mullien (Available soon)

Nettles (Available soon).

Grains

Amaranth (100g cooked = 2.1mg 12% DV)

Teff (100g cooked = 2.05mg 11% DV)

Black Quinoa (100g cooked = 1.5mg 8%)

Red Quinoa (100g cooked = 1.5mg 8%)

White Quinoa (100g cooked = 1.5mg 8%)

Nuts

Almonds (100g = 3.71mg 21% DV)

Brazil nuts (100g = 2.43mg 14% DV)

Walnuts (100g = 2.91mg 16% DV)

Powder

Cayenne Pepper (100g = 7.8mg 43% RDA)

Hemp protein (100g = 27.7mg 198% RDA)

Kelp (100g = 110mg 786% RDA)

Black Maca (100g = 15mg 107% RDA)

Maca (100g = 15mg 107% RDA)

Red Maca (100g = 15mg 107% RDA)

Pulses

Chickpeas cooked (100g = 2.89mg 16% DV)

Beluga Lentils (100g = 7.50mg 56% DV)

Brown Lentils (100g = 3.30mg 25% DV)

Green lentils (100g = 7.50mg 56% DV)

Red Lentils (100g = 7.50mg 56% DV)

Seeds

Chia seeds (100g = 7.72mg 43% DV)

Hemp seeds (100g = 14mg 78% DV)

Black Sesame seeds (100g = 14.55mg 81% DV)

White Sesame seeds. (100g = 14.55mg 81% DV)

 

 

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