Iron. Are you getting enough?

Did you know that tea, cola and coffee decrease the mount of iron absorbed from a meal?

And that 2 hard-boiled eggs contain more absorbable iron that 100 grams chicken breast, grilled?

These are some of the the interesting gems from a beautifully produced brochure from Meat & Livestock Australia.

Although the brochure is aimed at women aged 18 to 40 years (who have the highest needs), the tips inside is useful for everyone who wants to know how to improve their iron intake.

How much iron do you need? It varies with gender and stage of life as shown in the following table.

The Recommended Dietary Intake (RDI) for Iron follows:

 Age  iron for males (mg daily)  iron for females (mg daily)
 4-8 yrs  10  10
 9-13 yrs  8  8
 14-18 yrs  11  15
 19-30 yrs  8  18
 31-50 yrs  8  18
 51-70 yrs  8  8
 more than 70 yrs  8  8
 pregnant 14-18 yrs  -  27 
 pregnant 18-30 yrs  -  27
 pregnant 31-50 yrs  -  27
 lactating 14-18 yrs  -  10
 lactating 18-30 yrs  -  9
 lactating 31-50 yrs  -  9

 

And did I mention is it FREE? Read it here and download it as a pdf or phone MLA 1800 550 018.

NOTE: I am not paid by and have no association with Meat & Livestock Australia. I just happen to think this brochure contains valuable information for you.