Minerals 
Iron

TRACE

 RDI UNIT
/DAY
MALE - ADULT - 19 to 50 Years 8 mcg
FEMALE - ADULT - 19 to 50 Years 18 mcg
PREGNANCY - Trimester 1 - 18 and Under 27 mcg
PREGNANCY - Trimester 1 - 19 and Over 27 mcg
PREGNANCY - Trimester 2 - 18 and Under 27 mcg
PREGNANCY - Trimester 2 - 19 and Over 27 mcg
PREGNANCY - Trimester 3 - 18 and Under 27 mcg
PREGNANCY - Trimester 3 -  19 and Over 27 mcg
LACTATING - 18 and Under 10 mcg
LACTATING - 19 and Over 9 mcg
MALE - INFANTS - 0 to 6 Months 0 mcg
FEMALE - INFANTS - 0 to 6 Months 0 mcg
MALE - INFANTS - 7 to 12 Months 11 mcg
FEMALE - INFANTS - 7 to 12 Months 11 mcg
MALE - INFANTS - 1 to 3 Years 7 mcg
FEMALE - INFANTS - 1 to 3 Years 7 mcg
MALE - CHILDREN - 4 to 8 Years 10 mcg
FEMALE - CHILDREN - 4 to 8 Years 10 mcg
MALE - CHILDREN - 9 to 13 Years 8 mcg
FEMALE - CHILDREN - 9 to 13 Years 8 mcg
MALE - ADOLESCENTS - 14 - 18 Years 11 mcg
FEMALE - ADOLESCENTS - 14 - 18 Years 15 mcg
MALE - ELDERLY - Over 50 8 mcg
FEMALE - ELDERLY - Over 50 8 mcg

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FATS, OILS & SWEETS

MILK, YOGURT & CHEESE GROUP

MEAT, POULTRY, FISH, DRY BEANS, & NUTS GROUP

VEGETABLE GROUP

FRUIT GROUP

 

BREAD, CEREAL, RICE, & PASTA GROUP
Use sparingly 2-3 Servings 2-3 Servings 3-5 Servings 2-4 Servings 6-11 Servings
SOURCES
RED MEATS
LEAFY GREENS
DRIED FRUITS
STRAWBERRIES
WHOLE GRAINS
ENRICHED GRAINS
ORGAN MEATS
LEGUMES
FUNCTIONS
PART OF HEMOGLOBIN
PART OF MYOGLOBIN
ANEMIA
CRACKED LIPS
NOSEBLEEDS
TONGUE PAIN
AT RISK
INFANTS
PRE-SCHOOL CHILDREN
ADOLESCENTS
WOMEN OF CHILDBEARING AGE
PREGNANT WOMEN
ATHLETES

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DEFICIENCY SYMPTOMS
IRON DEFICIENCY ANEMIA
WEAKNESS
LETHARGY
PALENESS OF SKIN
CONSTIPATION
TOXICITY SYMPTOMS
LIVER DAMAGE
 

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Last Update: March 25, 2005