Snack Your Way to Better Health: Iron

Featured Article, Healthy Recipes and Nutrition, Nutrition
on April 19, 2012

Why you need it: Iron carries oxygen throughout the body. Without enough, every function in your body slows down, including brain function.
Symptoms of deficiency: Butt-dragging fatigue, breathlessness, irritability and mental confusion
How much you need: Women ages 19-50: 15mg a day; women age 51+ (post-menopause) and men: 9mg a day
Average daily intake: 10mg  (if you don’t eat much red meat or fortified cereals, your intake is likely to be lower)

Iron-rich snacks:
1 serving Total cereal or Ralston Enriched Bran Flakes: 18mg
1 serving fortified instant oatmeal: 11mg  
1 Snickers Marathon bar (honey nut oat or multigrain crunch): 8mg
1 cup of steamed edamame (shelled raw soy beans): 8.8mg
1 cup lentil soup: 6.6mg
1/2 cup pumpkin or sunflower seeds: 5mg
Beef-spinach wrap (2 oz. beef, 3 spinach leaves, 1 8-inch flour tortilla): 3.5mg
1/2 cup tabouli with one 4-inch whole wheat pita: 3mg